Torso Rotations
Muscles: Back,
Upper Torso
Instructions: Sit on the floor with your
legs crossed. Hold your right foot with your left hand. Then move your left
hand behind you, slowly twist your upper body to the right. Hold for several
seconds, then return to the starting position. Switch hands and repeat on the
other side.
Reps: 10 on
each side
Backward Stretch
Muscles: Back,
Pelvis and Thighs
Instructions: Start
on your hands and knees, keeping your arms straight and your hands directly
beneath your shoulders. Curl backward slowly until you're resting on your
knees. Tuck your head toward your knees and keep your arms extended. Hold for
several seconds, then return to the starting position.
Reps: 10
Dromedary Droop
Muscles: Lower
Back
Instructions: Get
on hands and knees and relax back while keeping your head straight and making
sure your neck is lined up with your spine. Arch your back and let your head
droop down. Return to starting position.
Reps: 10
Standing Pelvic Tilt
Muscles: Lower
back
Instructions: Stand up straight with your
back against a wall, your feet about shoulder-width apart. Then push the small
of your back against the wall. Hold for several seconds, then return to the
starting position.
Reps: 10
Leg Stretches
Seated Buttocks Stretch
Muscles: Buttocks
Instructions: Sit on the edge of a chair, straighten your back and relax your
shoulders. Lift your left foot off of the ground, and place the outside of your
left ankle on your right knee. Place your left hand on your left knee; this
will prevent it from lifting during the stretch. Lower your chest toward your
knees, stopping when you feel a stretch in your left buttock. Hold for 45
seconds, then do the same with your other leg.
Hamstrings Stretch
Muscles: Thighs
Instructions: Sit on the ground and extend your legs in front of you. Widen
them 45 degrees and straighten your back. Relax your shoulders and lift your
arms in front of you. Slowly lower your chest toward the floor while reaching
your fingers toward your toes. Widen your legs to accommodate your stomach if
necessary. Stop when you feel a stretch in the back of your thighs, and hold
for 45 seconds.
*I also like to do
this stretch standing up. Stand with feet hip width apart. Bend knees slightly until both hands lay flat
on floor between legs. Slowly try to straighten knees while keeping hands on
floor. When you begin to feel stretch in hamstring stop and hold for 30
seconds.
Standing Leg Stretch
Muscles:
Hamstrings
Instructions:
Stand near an object you can support yourself on such as a chair. Bend your
left knee bringing your foot up and towards your buttocks. Grasp foot with your
left hand while brining heal of left foot to your buttocks while extending your
thigh backwards from the hip joint. Keep back strait and hold for 30 seconds.
Repeat with opposite leg.
Leg Lifts
Muscles:
Thighs
Instructions:
Lie on your left side with your shoulders, knees and hips lined up straight.
Support yourself by holding your head with your left arm and placing your right
arm on the floor in front of you. Slowly lift your right leg as high as you
can.
Reps: 10 on
each side
Lunge
Muscles: Legs,
Rear
Instructions: Standing with feet parallel and
hip-width apart, take a big step. Tighten the butt cheek of the rear leg,
keeping the hips level. Put your hands on your lower back as shown. Lower into
a lunge, keeping the front knee behind the toes. Hold for four slow breaths,
contracting the lower abs on the exhale
Reps: 4 on
each side
Upper Body Stretches
Chest Stretch
Muscles: Chest
Instructions:
With arms bent at shoulder level grasp both sides of a doorway. Lean forward
until you feel the stretch in your chest. Hold 10-20 seconds.
Reps: 5
Shoulder Stretch
Muscles: Shoulders
Instructions: Stand
with your feet shoulder width apart and your knees slightly bent. Bring your
left arm out in front of you at chest height and bend it slightly. Take your
right hand, place it on your left elbow, pull your left elbow toward your right
shoulder as you exhale. Hold 20 seconds, switch sides.
Neck Relaxer
Muscles: Neck
Instructions:
Sit up straight or stand and try to relax. Tilt your head to one side and let
it slowly drop to your shoulder. Don’t raise your shoulders to meet your head
or force your head down. Hold for 10 seconds, switch sides.
Reps: 4 on
each side
Plank on Knees
Muscles: Abs,
Arms and Shoulders
Instructions: Rest on your hands and knees with your neck, back, and thighs forming a
straight line as shown. Pull your abs toward your spine to prevent your back
from arching. With your shoulders over your hands, do a slow push-up, going
about halfway down to the floor. Inhale on the way down and exhale on the way
up.
Reps: 4
Hope these help!
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