5. Side Stretch (Flexibility)
Position:
Sit tall with both buttocks on the chair.
Movement:
Reach (R) arm up over your head while bending to the left, lift rib cage and keep buttocks squarely on the chair.
Reach up, over and back as you pull abdominals in. Drop you (L) shoulder toward the floor.
Hold for 15 seconds.
Repeat to the other side.
6. Back and Side Stretch (Flexibility)
*Repeat stretches #1 and #5 before this stretch.
Position:
Sit on the edge of your chair, feet together and knees aligned with ankles.
Movement:
Twist to one side and reach hands toward the floor (at your side). Hold for 15-20 seconds then repeat on the other side.
Modification:
If you are unable to perform a full twist begin by straddling leg; eventually you will be able to walk your hands around and meet your goal.
Goals:
*Place hands on the floor, then reach your elbow toward your ear.
*Keep shoulders parallel to the floor.
7. Seated/ Lying Hip and Buttocks Stretch (Flexibility)
Position:
Sit tall with both buttocks on the chair. Place ankle on opposite thigh.
Movement:
Apply pressure to crossed thigh. Hold for 15 seconds. Move opposite shoulder toward crossed knee as you hug knee into chest and toward the opposite shoulder. Hold for 15 seconds. Straighten back and hold for 5 seconds. Repeat to the other side.
Modification:
If this is too difficult for you, this stretch can also be done lying down.
Goals:
*Keep buttocks squarely on the chair.
*Sit tall with back straight.
Position: Lie on your back with knees bent. Place ankle on opposite knee.
Movement: Push knee out by applying pressure to crossed thigh. Hold for 15-30 seconds. Lift shoulders off the floor and and hug the bent leg. Pull foot off the floor as you move your knee toward your head (keep thigh pressed out). Hold for 15 seconds. Repeat on the other side.
8. Pelvic Tilt (Strength)
*This will strengthen the lower abdominal and back muscles.
Position: Lie on a hard surface, feet flat on the floor with knees bent.
Movement:
Perform diaphragmatic breathing with your abdominal contraction (see exercise #4). Use your back
muscles to flatten lower back into the floor. Hold for 5 seconds then relax. Repeat 25 times.
Goal:
*Relax your buttocks and upper torso and only contract the lower trunk muscles.