Chair Yoga Basics: A Mindful Approach

Size: px
Start display at page:

Download "Chair Yoga Basics: A Mindful Approach"

Transcription

1 Chair Yoga Basics: A Mindful Approach Part Two Our Bodies Suffer From Sitting And Screens Little Flower Yoga is a New York based organization dedicated to sharing yoga and mindfulness with children and youth regardless of circumstances. We offer direct service classes for schools in New York City and Westchester County, Staff Development Workshops, and a national Affiliate Program, as well as a Yoga Alliance certified Children s Yoga Teacher Training. This program was developed by School Yoga Project Director, Mayuri Gonzalez in To reach Mayuri, please mayuri@littlefloweryoga.com TEL (212) / info@littlefloweryoga.com / WEB LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!1

2 Table of Contents Postural Education and Spinal Health 3 Postural Awareness Exploration. 3 Why is Posture Important for Children 3 Benefits of Good Posture 4 A Modern Spine Ailment: Texting Neck 4 Postural Training Activities 5 Our Body Suffers from Prolonged Sitting 6 Neck & Shoulders 6 Core 6 Psoas/ Hip Flexors/ Hamstrings 6 Lumbar Spine 7 Mini Chair Yoga Break- Open up the Hips and Legs 8 Mini Chair Yoga Break- Open up the Upper Body 9 Activities 10 TAKING IT HOME: WEEKLY PERSONAL PRACTICE LOG 16 LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!2

3 Postural Education and Spinal Health Maintaining the health and integrity of the spine is a central theme of yoga. Poor posture and the degeneration of the spinal column affect the health of every system of the body. When we examine most people s posture, we can see signs of of a collapsed chest and a rounded back. Not only does this restrict breathing, but this orientation of the body can interfere with the flow of blood and nerve impulses to the internal organs and thus interfere with digestion and elimination. With regular yoga practice, flexibility and strength of the spine can be restored. Postural Awareness Exploration. How many hours do you think you sit in a typical day? What are some of the everyday activities you engage in that require you to sit? How do you usually sit? What do you notice? When you sit in your unconscious sitting posture, do you notice any areas of tension in your body? Do you notice any energetic differences between seated mountain pose and the way you typically sit? How do you think sitting all day is impacting children s bodies? Why is Posture Important for Children Teaching the habits of good posture early in a child's life can save them from later discomfort, tension, and chronic pain. Among the culprits leading to poor posture in youth are stress, heavy backpacks, poor habits-- such as sitting in school with the chin jutted forward and resting on the hand--or slouching in a chair. Scoliosis and other back problems can also contribute to posture problems. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!3

4 Additionally, bringing mindful awareness to the way we sit can help us to become more embodied and present. Our body is always giving us information about how we feel and sometimes if we change what we are doing with our body or even the shape we are holding it in, we can change how we are feeling. Benefits of Good Posture Keeps bones and joints in the correct alignment so that muscles are being used properly. Decreases the stress on the ligaments holding the joints of the spine together. Prevents the spine from becoming fixed in abnormal positions. Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. Prevents strain or overuse problems. Prevents backache and muscular pain. A Modern Spine Ailment: Texting Neck Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long. A recent study shows that 79% of the population between the ages 18 and 44 have their cell phones with them almost all the time with only 2 hours of their waking day spent without their cell phone on hand. Of course, this posture of bending your neck to look down does not occur only when texting. For years, we've all looked down to read. The problem with texting is that it adds one more activity that causes us to look down and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain. Text neck most commonly causes neck pain and soreness. In addition, looking down at your cell phone too much each day can lead to: Upper back pain Shoulder pain and tightness Headaches How to prevent text neck? Hold your cell phone at eye level as much as possible. The same holds true for all screens laptops and tablets should also be positioned so the screen is at eye level and you don't have to bend your head forward or look down to view it. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!4

5 Take frequent breaks from your phone, laptop, and other screens throughout the day. For example, set a timer or alarm that reminds you to get up and walk around every 20 to 30 minutes When working on the computer, make sure your screen is set up so that when you look at it you are looking forward, with your head positioned squarely in line with your shoulders and spine. Postural Training Activities SHOULDER BLADE SQUEEZE NECK AND HEAD ALIGNMENT BACK AND SHOULDER WALL ANGELS Stand or sit with your arms straight out from the shoulders. Bend your elbows so your hands are at shoulder height, palms facing forward. Squeeze your shoulder blades together and hold for five seconds. Relax and repeat 5 times. Backward resistance is an effective exercise for neck and head alignment. Place your hands behind your head, fingers interlocked, elbows pointing out. Gently push your hands forward at the same time you push your head backward to create resistance. Maintain your head in proper alignment while feeling the resistance of the hands. You can also perform this activity interlocking your fingers and placing your hands on the top of your head resisting upward in the same way. Wall angels are fun because they are reminiscent of making snow angels in the winter. Stand against a wall with your feet shoulder-width apart. Press your lower back against the wall. Place your elbows, forearms and wrists against the wall, palms facing forward. Raise and lower your arms in a small arc while keeping them in contact with the wall at all times. Work up to performing this exercise 10 times LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!5

6 Our Body Suffers from Prolonged Sitting Neck & Shoulders It's common to hold your neck and head forward while working at a computer or cradling a phone to your ear. This can lead to strains to your cervical vertebrae along with permanent imbalances, which can lead to neck strain, sore shoulders and back. Supportive activities include: Arm sweeps (part 1) Balloon breath Chest openers Eagle Neck flexion Neck lateral flexion Neck rotation Overhead stretch Shoulder circles Neck and head alignment (pg 5) Core Normal office chairs and classroom desks and chairs are notorious for negatively impacting your posture, especially if you are sitting in them improperly. Slouching in your chair may also lead to a decrease in your core strength. Boat pose (Part 1) knees, ankles knees, ankles, knees, clap knees, ankles, knees, clap, side crunch L, side crunch R, side crunch L, side crunch R Alternate knee lift- cross taps Psoas/ Hip Flexors/ Hamstrings Sitting is rough on your hips, most notably your iliacus and psoas muscles. These major hip flexors, jointly referred to as the iliopsoas, are buried deep in your abdominal region where you can't see or feel them. When you sit with your hips and knees bent for hours at a time, the iliopsoas and your hamstrings are forced into a shortened position, which can pull on the lower back. If you don't counteract that shortening, it can often be the source of back or knee pain. Supportive activities include: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!6

7 Extended leg stretch Hamstring and calf stretch Hip flexor stretch Pigeon Pigeon (twisted variation) Thigh stretch Lumbar Spine Sitting puts more pressure on your spine than standing, and the toll on your back health is even worse if you're sitting hunched in front of a computer. It's estimated that 40 percent of people with back pain have spent long hours at their computer each day. The disks in your back are meant to expand and contract as you move, which allows them to absorb blood and nutrients. When you sit, the disks are compressed and can lose flexibility over time. Sitting excessively can also increase your risk of herniated disks. Supportive activities include: Alternating single knee hugs Wide leg forward bend Standing forward bend Cat/ cow or balloon breath (part 1) LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!7

8 Mini Chair Yoga Break- Open up the Hips and Legs This 5-10 minute chair-based practice will help open your hips and hamstrings while bringing circulation to your entire lower-body. Practice Focus: Can you maintain a steady and comfortable breath as you move through the poses? BREATHE Heart and Belly Breathing MOVE Chair Pigeon (hand to foot, fold forward) Extended Leg Stretch (lean back in chair) Repeat on the other side Wide leg forward bend (release head open the hips) Twisted Chair Pigeon (forearm to arch, repeat both sides) RELAX: Brief simple body scan. Scan the body for areas of tension and see if you can soften it with your breath. CLOSING: Kind Wishes Notes: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!8

9 Mini Chair Yoga Break- Open up the Upper Body This simple, accessible practice is also appropriate for students that need a gentle, highly-supported sequence. This chair-based practice will help open your shoulders and spine while bringing greater circulation to your entire upper-body MOVE Activity Eagle Arms Focus What sensations can you feel in the back of your body? Wide leg forward bend with eagle arms How does it feel to release your neck and let your upper back round? Chest Opener- Cactus Arms What part of your body is working in this pose? Chest Opener- Hands to chair back` What do you feel in your chest, shoulders or back when you breathe deeply? Overhead Stretch- Laced Hands Can you relax your neck and throat in this stretch? Simple Seated Twist (both sides) CONNECT Mindful Breathing (1-2 minutes) Notes: LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!9

10 Activities ALTERNATING SINGLE KNEE HUGS Draw your right knee into your chest chest and take hold of your shin or hamstring. Press your left foot into floor and sit up as tall as you can. Hold 5 breaths. When you are ready to switch sides, release your leg down and switch sides to hug your left knee into your chest. BODY SCAN In your seated mountain pose, experiment with finding a way to sit up tall and proud, and simultaneously allow your body to be relaxed and calm. Notice what your right hand feels like. Can you feel each finger separately, the palm, the back of the hand, the whole hand. We are not trying to do anything in particular here, we are just sitting and noticing how the right hand feels right now in this moment. Now, see if you can feel your left hand and notice the sensations there. Now see if you can feel both hands at the same time. How do they feel the same and how do they feel differently? Now, bring your attention down to your right foot. How does your right foot feel in this moment? What sensations do you notice? Can you feel your toes, the sole, the whole foot? Now see if you can feel the other foot. Lets see if we can feel both feet at the same time. How do your feet feel the same and how do they feel differently? Now, lets bring our attention up to our hearts and just like we did with our hands and feet, lets see if we can notice how our heart is feeling right now in this moment. Do you notice warmth, heaviness, fluttering, beating, or anything else? Now, for a moment, see if you can feel both hands, both feet, your heart, and the rest of your body all at the same time. Notice if you can feel your whole body at once. When you re ready, slowly open your eyes and bring your attention to the room. CHEST OPENER (A) Sit towards the front edge of your chair with your feet planted on the floor. Lean forward holding the sides or top of the chair back. Squeeze your shoulders together and stretch your chest. Hold for a few breaths. CHEST OPENER (B) Sit with your arms straight out from the shoulders. Bend your elbows so your hands are at shoulder height, palms facing forward. Squeeze your shoulder blades together, pushing your elbows back and hold for five breaths. Relax and repeat 5 times. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!10

11 EAGLE Sit up tall and place arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Try to keep your elbows in line with your shoulders. Another variation is to uncross your arms and bring your your elbows, wrists, hands and fingers towards each other. Chose the option that feels best for your and bring your elbows up to shoulder height and move your forearms away from your face. If you would like, you can cross the left knee on top of the right and either tap the left toes down toward the ground, or hook it behind the calf muscle. Stay here for a few breaths feeling a stretch in the backs of the shoulder blades. Repeat on the other side. EXTENDED LEG STRETCH Start by siting up tall to lengthen your spine. Lean back in your chair and hug your right knee into your chest. Begin to extend your right leg out a little bit or a lot to bring the right amount of stretching sensation. You can take hold of your leg behind your right hamstring, calf, or hold onto the sides of your right foot. Find the version that feels best for you today and breathe naturally and hold the position for up to 30 seconds. Repeat up to four times and switch to your left leg. HAMSTRING AND CALF STRETCH Take the right foot under the chair and line up your right ankle with the front leg of the chair. Step back with your left foot about 2-3 feet, keeping the feet wider apart than your hips and turn your left toes to 45 degrees. Square your hips forward and flex forward at the hip placing your hands on the chair. Press into the big toe of your front leg, and draw your kneecap up engaging your front thigh muscle. Now press back into your back leg keeping the heel down and extend your spine. Draw your shoulders down away from your ears and lengthen through the crown of your head. To make the pose more challenging, drop down on to your elbows. Hold for 3 full breaths and repeat on the other side. HIP FLEXOR STRETCH Face your chair step back about 2 to 4 feet. Point your toes forward. Carefully place the sole of your left foot on the front edge of the chair. Slowly and gently shift your hips directly forward. Straighten your right knee and tighten your right buttock to fully extend and lengthen the iliopsoas. When you feel the right amount of stretching sensation along the front of our right hip, pause, breathe naturally and hold the position for up to 30 seconds. Repeat up to four times and switch to your left leg LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!11

12 HEART AND BELLY BREATH Bring one hand to your belly and one hand to your heart. You can do this practice with your eyes open or closed, and your body sitting up or laying down. Notice the feeling of your hands resting on your heart and belly. Let your hands be heavy on your body so that you can really feel the connection. Can feel your breath moving in your body? Just pay attention to the sensation of your breathing, without trying to change it. After a few moments, start to slow your breath down, and make your breath steady and even, so that your inhale and exhale are the same length. Breath in and out through your nose. Can you feel your breath moving through your body? Notice any sensations, and when you are ready brings your hands down. NECK FLEXION STRETCH- CHIN TO CHEST Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 20 seconds. Return to starting position. Repeat this 4 more times. NECK ROTATION- SIDE TO SIDE Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 times.gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat stretch 4 more times. NECK LATERAL FLEXION: EAR TO SHOULDER Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently bend your neck in attempts to touch your left ear to your shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 more times. Gently bend your neck in attempts to touch your right ear to your shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds.. Return to starting position. Repeat stretch 5 more times. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!12

13 OVERHEAD STRETCH Sit at the front of your chair. As you inhale, slowly raise your arms sideways and stretch them up overhead. Interlace your hands and press your palms up towards the ceiling. Relax your face and melt your shoulders down away from your ears. Hold for as long as you would like, breathing smoothly. You can also play with stretching to the side to open up the side body. Keep both hips anchored into the chair and engage your core for support. PIGEON Sit towards the front of your chair with your feet on the floor and your spine tall. Lift your right leg and bring your right ankle to rest on your left thigh. Try to keep your top knee in line with your ankle as much as possible and flex your foot. As you inhale, lengthen up through your spine and if it feels ok lean forward a little to deepen the stretch. Be sure to be gentle with your body and only go as far as it feels right for you. As you hold this pose, take a moment to notice what parts of your body are stretching. Are there any parts of your body that can relax a bit? If you stay here for a few breaths do the feelings in your body change over time? Take a few more breaths to explore the sensations in your body in this shape. PIGEON (TWISTED VARIATION) Sit up straight in your chair with your feet flat on the floor about hip distance apart. Lift your right foot off the floor, bringing it up toward your chest. Take hold of your right foot with your left hand and bring it across your left knee so the outside of your right ankle rests on top of your left knee. Allow your right knee to fall out to the side until you feel a stretch on your outer thigh. Twist your torso to the left and bring your right forearm or elbow to the sole of your right foot. Allow your left shoulder to spin back into a twist. You may wish to hold onto the chair with your left hand for support. Keep your spine straight and as long as possible in this pose. As you hold this pose for a bit of time, notice if there are any parts of your body that can rest here. When you are ready to switch sides, release out of the twist and bring your right leg down to the floor. Lift your left foot off the floor, bringing it up toward your chest. Take hold of your left foot with your right hand and bring it across your right knee so the outside of your left ankle rests on top of your right knee. Allow your left knee to fall out to the side until you feel a stretch on your outer thigh. Twist your torso to the right and bring your left forearm or elbow to the sole of your left foot. Allow your right shoulder to spin back into a twist. You may wish to hold onto the chair with your right hand for support. Keep your spine straight and as long as possible in this pose. Hold this side for as long as you like, breathing as comfortably and naturally as you can. When you are ready to finish, release out of the twist and bring your left leg down to the floor. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!13

14 SEATED GROUNDED POSTURE (AWARENESS) This is a posture in which both feet are on the floor and your spine is straight, but not rigidly so. Your hands may be resting on your thighs or on the arms of the chair. Your head is held high, but relaxed, with a long neck. Notice the way your body rests in the chair; notice the way your feet are resting on the ground. Notice if you can sit in a way that you can experience both strength and ease. Which parts of your feet are touching the ground? Where are you bearing weight? What changes in your foot when you bend your toes like claws? How does it feel if you gently shift or rock your body? Take a few breaths through your nose and imagine that the breath is flowing right down into the soles of your feet, and back out of your body through your nose. SIMPLE SEATED TWIST Though you will have your chair back to help you twist in this pose, keep in mind that you don t want to use the chair to yank yourself into a deeper twist. Your body will have a natural stopping point. Don t force it by pulling with your hands. Start sitting towards the front of your chair with your feet on the floor and your spine tall. Take a full breath in and raise your arms out to your sides and up. As you exhale, gently twist to the right with your upper body and lower your arms your right hand will rest on the top of the chair back and help you to gently twist; your left hand will rest at your side. Look towards your right shoulder without causing any tension in your neck. Use your grip on the chair to help you stay in the twist but not to deepen it. Breathe fully and comfortably as you hold this pose. After about 5 breaths, release this twist and return to facing the front to switch sides. THIGH STRETCH Sit up tall and carefully scoot yourself to the right side of your chair, until only your left thigh is on the seat. Brace yourself with your left hand on the seat of the chair. Bring your right knee down so it rests on the floor. Keep your weight on your left thigh. Gradually bring your knee backward until you begin to feel a stretch down the front of your right thigh. Hold here for 5 to 10 seconds, breathing deeply. Reach for the right foot with your right hand, grasping the ankle from the outside, and gently pull the foot in toward your buttock. Hold for another 5 to 10 seconds and release. Return to your starting position and perform the pose on the opposite side. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!14

15 WIDE LEG FORWARD BEND VARIATION WITH EAGLE ARMS Separate you feet wide and turn your toes out slightly. On your exhale, begin to hinge forward at the hips bringing your hands toward the floor. Let hands rest, or hold onto chair legs. See wide leg forward bend instructions, but fold forward with the arms in eagle. Engage your core for stability. LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!15

16 TAKING IT HOME: WEEKLY PERSONAL PRACTICE LOG Cultivate a 5-15 mindful chair yoga practice this week. You can use the mini chair yoga breaks on page 8 and 9 as inspiration. Take a moment after each practice to log your experience. Day 1 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 2 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 3 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!16

17 Day 4 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 5 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? Day 6 Practice (list activities) DATE: HOW LONG DID YOU PRACTICE? Where did you fit your mindful movement break into your day? Did you notice any changes in your mind, body, or emotions during or after the practice? LFY Training Manual: Chair Yoga 2018 Little Flower Yoga. All rights reserved. May not be copied without written permission!17

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Mindful yoga for stress movement practice

Mindful yoga for stress movement practice Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses

More information

Prenatal Yoga Teacher Training. Warm Ups

Prenatal Yoga Teacher Training. Warm Ups Prenatal Yoga Teacher Training Warm Ups By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution of these

More information

15 Minute Desk Workout

15 Minute Desk Workout 15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

Yoga Teacher Training. Partner Yoga for Prenatal Students

Yoga Teacher Training. Partner Yoga for Prenatal Students Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution

More information

Yoga to Aid Sound Sleep.

Yoga to Aid Sound Sleep. Yoga to Aid Sound Sleep. Relaxation in itself is not enough to counteract the effects of the stress and tension, which can lead to disturbed sleep. In order to sleep well, we need to eliminate stress and

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair.

Do the same as above, but turn your head TOWARDS the side that you re holding on to the chair. Stretch 4-6 times per day and hold each stretch for a minimum of 30 seconds. Perform the stretch gently without bouncing. Discuss any problems with your Chiropractor. Sit upright with your head and shoulder

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

GOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL

GOTIMETRAINING.   P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00

More information

7 Morning Stretches to Start Your Day

7 Morning Stretches to Start Your Day 7 Morning Stretches to Start Your Day Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might

More information

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Lesson Sixteen Flexibility and Muscular Strength

Lesson Sixteen Flexibility and Muscular Strength Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Fitness Friday 04/12/2019. Child's

Fitness Friday 04/12/2019. Child's Fitness Friday 04/12/2019 We are 12 days into our first 30-Day Core Fitness Challenge. Some of my co-workers are feeling muscles they've never felt and others have shared they are sore in places they haven't

More information

Strength Challenge Week #4

Strength Challenge Week #4 Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate

More information

STRETCHES.

STRETCHES. STRETCHES I have put this document together for you to learn and understand the important stretches that you should be doing regularly as part of your fitness programme so I hope it helps you. Hold each

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Tuning in Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA. Click here for full details

Tuning in Before beginning Kundalini Yoga practice, always tune in by chanting the ADI MANTRA. Click here for full details KUNDALINI YOGA SPINAL KRIYA To Begin Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

Strong, Healthy Camino Feet

Strong, Healthy Camino Feet Strong, Healthy Camino Feet by medoyley Print Created: Mar 16, 2014 Classplan Created: Mar 11, 2014 Difficulty Level: Beginner Classplan Description: Yoga poses for Stretching and Strengthening your feet.

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

Ergonomics. Julie W. Burnett, COTA/L, ATP

Ergonomics. Julie W. Burnett, COTA/L, ATP Ergonomics Julie W. Burnett, COTA/L, ATP What is Ergonomics? Definition: the Science of designing a person s environment so that it facilitates the highest level of function Good Ergonomics: Prevent Injury

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

Exercises for Older Adults

Exercises for Older Adults Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise

More information

Stretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper

Stretching. Back (Latissimus dorsi) Chicken Wings Chest (Pec. major + Ant. deltoid) Superman Method: Method: 1) Stand tall and maintain proper Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.

Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions. Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts

More information

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat

Yoga Posture. Sit/Easy Position - Sukhasana. Dog and Cat PDF D(7-9)6 page 1 Sit/Easy Position - Sukhasana This is a starting position that helps you to focus on awareness of breathing and on relaxation of the body and mind. This position also strengthens the

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently. General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

TRE TRAINEE TEMPLATE

TRE TRAINEE TEMPLATE TRE TRAINEE TEMPLATE This document is for personal use by the TRE Provider Trainee It is not to be distributed or duplicated. TRE, LLC, Dr. David Berceli, holds the copyright and trademark on TRE within

More information

A guide to microbreaks with practical exercises

A guide to microbreaks with practical exercises A guide to microbreaks with practical exercises Why microbreak? To avoid prolonged static postures Ensures a healthy musculoskeletal system Allows stressed body tissues to rest/recover Prolonged sitting,

More information

2002 Physioball Supplement

2002 Physioball Supplement 2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport

More information

Low Back Program Exercises

Low Back Program Exercises Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite

More information

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches

Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches /? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid

More information

Good Working Positions

Good Working Positions Good Working Positions To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your

More information

WALL PUSH UPS TABLE PUSH UPS

WALL PUSH UPS TABLE PUSH UPS WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide

ESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds

More information

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin:

Take a few minutes for yourself and incorporate some Office Yoga into your daily routine. Benefits of Office Yoga Include: Before you begin: OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause

More information

Yoga for your Neck and Shoulders

Yoga for your Neck and Shoulders Yoga for your Neck and Shoulders Refrain from judging or placing high expectations on yourself as you learn these exercises. When you feel discomfort or pain, simply stop. If you feel dizzy or nauseous

More information

Stretching - At the Workstation Why is stretching important?

Stretching - At the Workstation Why is stretching important? Stretching - At the Workstation Why is stretching important? No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS

Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS Seniors Helping Seniors Stretch Routine TRAINING PEER LEADERS TO SUPPORT SENIORS HEALTH AND WELLNESS 2018 - BACK STRETCHES Back Extensions Hold for about 10 seconds Back Flexion Back Rotation, each side

More information

TRAINING PLAN FROM WORRIER TO WARRIOR

TRAINING PLAN FROM WORRIER TO WARRIOR TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your

More information

Strength Challenge Week #2

Strength Challenge Week #2 Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-

More information

Flexibility and Stretching

Flexibility and Stretching Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces

More information

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Classroom yoga (Elementary and Middle school)

Classroom yoga (Elementary and Middle school) Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform

More information

Sportlyzer s Core Exercises

Sportlyzer s Core Exercises Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

Painted Lady Fitness. Tattoo Artist Stretching Routine 2. by Ashley Silversides. Certified Personal Trainer & Behaviour Modification Specialist

Painted Lady Fitness. Tattoo Artist Stretching Routine 2. by Ashley Silversides. Certified Personal Trainer & Behaviour Modification Specialist Painted Lady Fitness Tattoo Artist Stretching Routine 2 by Ashley Silversides Certified Personal Trainer & Behaviour Modification Specialist Painted Lady Fitness Legal Disclaimer This brochure is for information

More information

Dr. Venus Workout Program

Dr. Venus Workout Program Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship

More information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about

More information

Stretch Packet. Stretch Packet

Stretch Packet. Stretch Packet Stretch Packet Stretch Packet Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve

More information

Mindful Yoga Foot Foundation

Mindful Yoga Foot Foundation Mindful Yoga Foot Foundation Did you know that with 26 bones, 33 muscles, 31 joints and over 100 ligaments per foot, our feet contain a quarter of all the bones of your body? With 250,000 sweat glands

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

Rehabilitation 2. The Exercises

Rehabilitation 2. The Exercises Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down

More information

Physical Sense Activation Programme

Physical Sense Activation Programme Flexion extension exercises for neck and upper back Sitting on stool Arms hanging by side Bend neck and upper back Breathe out Extend your neck and upper back Lift chest to ceiling Squeeze shoulder blades

More information

Exercise Report For: Augusta James

Exercise Report For: Augusta James Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

More information

www.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

Copyright Cardiff University

Copyright Cardiff University This exercise programme has been developed by physiotherapists specifically for people with movement disorders. Exercise is not without its risks and this or any other exercise programme has potential

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

More information

10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com)

10 Minute Yoga Sequence for Runners and Energy Balance (photos compliments of YogaJournal.com) Anjali Mudra Salutation Seal 1 Minute: Begin by sitting in easy pose on your mat, bringing your palms together at your heart center. Draw in your belly and sit up nice and tall, creating length and space

More information

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS

EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS EXERCISES TO IMPROVE FUNCTIONAL STABILITY FOR PADDLERS BCU in partnership with Joanne Elphinston Useful Tips for the Exercises Ensure you have the correct size of swiss ball inflated to the right pressure.

More information

Free your prana. deep abdominal breathing

Free your prana. deep abdominal breathing 1. deep abdominal breathing Constructive rest pose: on your back knees bent, feet hip-width apart, you can start by letting your knees rest against each other. This is a great start to rest your back and

More information

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body

More information

Lumbar Stenosis Rehabilitation Using the Resistance Chair

Lumbar Stenosis Rehabilitation Using the Resistance Chair PRODUCTS HELPING PEOPLE HELP THEMSELVES! Lumbar Stenosis Rehabilitation Using the Resistance Chair a. Description Lumbar spinal stenosis is a term used to describe a narrowing of the spinal canal. The

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX Total Transformation of You Yoga & Digestion Guide GIRLY DETOX 2014 www.girlydetox.com Page 1 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating

More information

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

The Complete Healthy Back System

The Complete Healthy Back System The Complete Healthy Back System Unlock Your Back Body s Healing The Healthy Checklist Potential Introduction Welcome to the Back to Life Healthy Back Checklist. This checklist is full of simple tips and

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

WORLDS GREATEST WARM UP

WORLDS GREATEST WARM UP BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your

More information

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13.

UPPER BODY STANDING 12. March in place (hand to opposite knee) For more intensity raise arms above head if your balance is GOOD. 13. LOW IMPACT EXERCISES SITTING 1. Breathe 2. Half circles with head 3. Neck movements (Chin to chest, ear to shoulder) 4. Neck Stretch Sitting in your chair, reach down and grab the side of the chair with

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest 60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging

More information

5 Exercises You Can Do While Pregnant

5 Exercises You Can Do While Pregnant 5 Exercises You Can Do While Pregnant Dr Paul Staerker 1st Edition Introduction... 3 Warm-up with the Cat/Cow... 4 1. Quadruped Single-Leg Raise... 6 2. Plié Squats... 8 3. Outer Thigh and Hip Abductors...

More information

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1 TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes

More information

How To Achieve Your Best Plumb Line

How To Achieve Your Best Plumb Line How To Achieve Your Best Plumb Line Created by Allison Oswald DPT, WCS, CPT Doctor of Physical Therapy Women s Certified Specialist Certified Pilates Teacher & Owner of Plumb Line Pilates and Physical

More information

JUMP START 2.0 WEEK #1

JUMP START 2.0 WEEK #1 JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back

More information

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using

More information

MODULE 10: Breaking down the Exercises - Stability Exercises

MODULE 10: Breaking down the Exercises - Stability Exercises MODULE 10: Breaking down the Exercises - Stability Exercises Stability is a core component of the Ridefit program, because so much of riding is dependent on the stability of the rider s body in the saddle.

More information

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises

More information