Butterfly stretch
Goals: Stretching the inner thighs
1) Sit thighs in a turn out and place soles of feet together
2) Place hands on feet and try to bring thighs as close to the floor as possible
3) Lean body forward to increase intensity of inner thigh stretch
4) Hold stretch for at least 20 secs
Seated Hamstring and back stretch
Goals: Stretching of hamstrings and back
1) Extend one leg out on mat and have the other one bent
2) Lean body towards the extended leg to as far/comfortable as possible, rounding out back to accommodate the tummy
3) Hold the stretch for at least 2o secs, breathing deeply into the sides and back of the ribs on the inhale for a more effective stretch on the back
4) Repeat on other side
Seated side stretch
Goals: Stretching the hamstrings, inner thighs and also sides of torso and back
1) Extend one leg out on mat, with the other knee bent
2) Position body at an angle that is comfortable and does not squash your tummy
3) Reach towards ankle or as far as you can reach
4) Hold the stretch for at least 20 secs
5) Repeat on other side
Mermaid
Goals: Side stretch, learning shoulder movement and stabilisation
1) Sit with the legs in “Z” position, with the sitz bones (buttocks) evenly placed on the mat
2) Inhale to raise arm, keeping the shoulders away from the ears as you do so
1) Exhale to laterally flex towards the side with knee in front and rotate upper body towards the floor
2) Keep both sitz bones down as you laterally flex
1) Inhale to derotate and face the front
1) Exhale to return to a upright position and lower arm back to starting position
2) Repeat 5x , and swop over to other side
KNEELING SIDE TWIST
Goal: Oblique strengthening, learning to position the pelvis in a neutral position
1. Set up with one knee on mat and extend the other leg out to the side
2. See that body is leaning to side, but a neutral (straight) spine is maintained
3. Inhale to prepare
1. Exhale to twist towards the floor, keeping pelvis stable
2. Inhale to return to start position (see image 1)
3. Repeat 5- 10x, then switch to other side
KNEELING PUSHUP
Goal: Strengthen upper body, specifically chest, triceps, shoulders.
Option 1 Option 2
1. Set up as in image above.
2. Option 1 is a simpler position to start and maintain. Please try option 1 and modify to option 2, should you feel you can manage more
3. Inhale to prepare
Option 1 Option 2
1. Exhale to lower body towards floor
2. Only lower to as low as you can maintain your spine and pelvis in a neutral position
3. Inhale to return to start position
4. Repeat 5-10 x
LUNGES
Goal: Strengthening lower extremity, challenging the core to maintain balance
(1)
1. Start with the legs in a split stance;
a) hip width apart
b) toes and knees facing straight forward
c) maintain the heel of the back foot lifted throughout
2. Inhale to prepare
(2)
1. Exhale, bend both knees and bring back knee towards the floor. Keep body upright throughout and maintain stability in lower back and pelvis
2. Inhale to return to start position (see image 1)
3. Repeat 10x, then switch to other side
SIDELYING LEG PRESS
Goal: Toning hips, thighs, buttocks, learning to position the spine and pelvis in a neutral position
(1)
1. Lie on your side, with the bottom knee bent and start with the top knee bent as well, keeping top leg the same height as hip
(2)
1. Exhale to lengthen leg, keep the pelvis very stable
2. Inhale to return to image 1
3. Repeat 10x
LEG CIRCLES
Goal: Toning hips, thighs, buttocks, learning to position the spine and pelvis in a neutral position
1. Inhale to prepare
2. Exhale to lift leg drawing circles about the size of a tennis ball, making sure to keep pelvis and spine stable throughout
3. Repeat 10x
4. Reverse direction of circles
CLAM
Goal: Toning the buttocks, learning to position the spine and pelvis in a neutral position
(1)
(2)
