Taking a few minutes for this set of exercises will help you go a long way!
2)Lifting our head, arms and legs in prone position works as well as it did when we first tried it to strengthen and stabilize those core postural muscles.
Basic: Lie prone on a mat with forehead supported on a rolled up towel. Extend arms overhead. Lift right arm off floor for a second, then left, then right leg, then left. Do 5 rounds. End with sphinx pose, ie lift head up using forearms for support. Hold 10 seconds.
More confident: Do one arm and the opposite leg together. Sphinx hold 20 seconds.
It's a breeze: Do arms and legs together. Sphinx hold 30 seconds.
3) Remember playing with your toes?! It also helped prepare the core. It's the same by any other name, for now I'll call it touching hands to feet in supine.
Basic: Lie on back. Extend one leg and bend one leg. Put hand in space between lower spine and floor. Lift shoulders off floor without pressing spine onto hand.
More confident: With bent knees lift arms and upper legs to vertical. Alternate lowering and lifting opposite arms and legs. Repeat 5 times. It's a breeze: Toss a ball between hands and feet 10 times.
4) Baby dance aka squats to strengthen thighs, gluteus muscles, stabilize knees.
Basic: Practice sitting on a chair and standing up. Try it with more weight on one foot. Alternate. 5-10 times real slow.
More confident: Do squats against a wall (can be with a stability ball if you have one). Alternate with weight on one foot. 5 times/side.
It's a breeze. Stand away from wall. Add dumbbells for each hand held at side, or use one weight held to chest. Feet together, then alternating feet.
5) Hip hike. Strengthens hips. Stand on a step with one foot, other foot dangling. Tilt hip so dangling foot drops further down. Return to neutral. Knee of supporting leg should be straight but not locked. Repeat 5-10 times. Switch sides. Use support if necessary.
2)Lifting our head, arms and legs in prone position works as well as it did when we first tried it to strengthen and stabilize those core postural muscles.
Basic: Lie prone on a mat with forehead supported on a rolled up towel. Extend arms overhead. Lift right arm off floor for a second, then left, then right leg, then left. Do 5 rounds. End with sphinx pose, ie lift head up using forearms for support. Hold 10 seconds.
More confident: Do one arm and the opposite leg together. Sphinx hold 20 seconds.
It's a breeze: Do arms and legs together. Sphinx hold 30 seconds.
3) Remember playing with your toes?! It also helped prepare the core. It's the same by any other name, for now I'll call it touching hands to feet in supine.
Basic: Lie on back. Extend one leg and bend one leg. Put hand in space between lower spine and floor. Lift shoulders off floor without pressing spine onto hand.
More confident: With bent knees lift arms and upper legs to vertical. Alternate lowering and lifting opposite arms and legs. Repeat 5 times. It's a breeze: Toss a ball between hands and feet 10 times.
4) Baby dance aka squats to strengthen thighs, gluteus muscles, stabilize knees.
Basic: Practice sitting on a chair and standing up. Try it with more weight on one foot. Alternate. 5-10 times real slow.
More confident: Do squats against a wall (can be with a stability ball if you have one). Alternate with weight on one foot. 5 times/side.
It's a breeze. Stand away from wall. Add dumbbells for each hand held at side, or use one weight held to chest. Feet together, then alternating feet.
5) Hip hike. Strengthens hips. Stand on a step with one foot, other foot dangling. Tilt hip so dangling foot drops further down. Return to neutral. Knee of supporting leg should be straight but not locked. Repeat 5-10 times. Switch sides. Use support if necessary.
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