Standing Twist/Rotation to 10:00 and 2:00

Standing Twist/Rotation to 10:00 and 2:00

Move: Stand tall with feet 2 to 3 feet apart. Slightly bend your knees. Place your hands together in front of your stomach. Squeeze your glutes and inner thigh muscles to anchor and brace your lower body. Pull your shoulder blades together and tightly pull in your abdominal muscles. Twist your upper body side to side. If you were standing on the middle of a clock, your torso would rotate to face the 10:00 mark and the 2:00 mark.

Repetitions: 15 on each side.

Tips:

• Pay close attention to your posture. Keep your shoulders back, your chest lifted, your abdominal muscles pulled in, and your spine long.

• For more intensity in the legs, you can drop your hips until they are almost as low as your knees. In this position be sure your knees are over your ankles, not forward over your toes.

• Twist only as far as you can without moving your lower body. 10:00 and 2:00 are guidelines.

• All the movement is from the waist up. Keep your hips still.

• This exercise is done without weights. Light weights can be added if you keep the exercise slow and under control.

Squat with Side Lift and Overhead Press

Squat with Side Lift and Overhead Press

Move: Stand with your feet hip width apart and hold weights at shoulder level. Sit back and lower your hips, bending your knees to about a 90-degree angle. As you return to a standing position, lift your right leg, pressing the left arm overhead. Repeat on the other side.

Repetitions: 12 on each side.

Tips:

• Drive your hips back, keeping your weight in your heels. Your weight should never shift onto your toes.

• Keep your chest up. Do not arch or round the back.

• As your leg lifts, squeeze the muscles around the hip. Rather than focus on lifting your leg high, increase the intensity by aiming the leg low.

• As you press the weight overhead, maintain a slight bend in the elbow.

Squat with Rotating Twist

Squat with Rotating Twist

Move: Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to about a 90-degree angle, pulling weights to the chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side.

Repetitions: 12 with your right toe pivoting and 12 with your left.

Tips:

• As you squat sit back into your heels and keep your chest up.

• As you pivot squeeze your glute.

• As the weights go overhead make sure that you remain in control. Do not let your back arch or round. Keep your core braced.

Squat With Cross Chop

Squat with Cross Chop

Move: Stand with feet hip width apart. Hold a light to medium weight in each hand. Push your hips back into a squat, sitting back into your heels. As you return to standing, bring your right knee up toward your chest on the left side and bring the weights toward the right hip. Repeat the squat, lifting your left knee, chopping with the weights to the left hip.

Repetitions: 12 on each side.

Tips:

• When doing the squat keep your chest up, sit back into your heels, and drop to a 90-degree bend of the knee.

• When doing the chop keep your spine straight. Do not round your back.

• Use a squeeze rather than momentum to do the move.

 

Spinal Twist (Stretching)

Spinal Twist

Move: Lie on your back with your knees bent, feet underneath knees. Stretch your arms to the sides with palms at shoulder height. Drop your knees toward your right side, crossing your knees one on top of the other. Keep both shoulder blades down. Your head and neck will be in alignment with your shoulders facing up. To exit the move, draw your top knee up to your chest and let your other leg follow. Give yourself a full breath or two before beginning the stretch on the other side. Hold the stretch for 20 to 30 seconds on each side.

Tips:

• Always stay within a comfortable range of motion. You should feel a gentle tug. Avoid over stretching.

• Keep your shoulders, neck, and upper body muscles relaxed.

• Use your breath. As you exhale sink deeper into the stretch.

Side Lateral Deltoid Lift with Leg in Rotational Balance

Side Lateral Deltoid Lift with Leg in Rotational Balance

Move: Stand with feet hip distance apart, holding light weights. Lift your right leg and cross it over your left leg. Look toward your right to counter-rotate your torso—lift your spine long as you twist. Lift the weights to shoulder height, squeeze your shoulder blades together, and then lower the weights.

Repetitions: 15 repetitions on each side.

Tips:

• Keep your shoulders down and your shoulder blades together throughout the exercise. Keep your chest open and maintain good posture.

• If the balance aspect is difficult, try tapping your toe on the floor rather than holding it in the air.

• If you feel any discomfort in the shoulders, try turning your palms slightly up.

Rolling Plank T-Stand on Forearms

Rolling Plank T-Stand on Forearms

Move: Start in a modifi ed push-up position with your forearms and feet on the floor. Have your feet about 12 inches apart. Pull the navel in toward the spine and keep it there as you breathe in and out for about 15 seconds. Roll to your right forearm, turning both your feet onto their sides. With your left arm in the air, squeeze the shoulder blades together, opening your chest. Hold this for 15 seconds. Then roll to the left forearm, lifting your right arm into the air. Squeeze the shoulder blades together again and open the chest. Hold for 15 seconds.

Repetitions: 1 in the plank, 1 on right forearm, 1 on left forearm.

Tips:

• Keep your abdominal muscles lifted and your navel pulled in toward your spine.

• Hips should stay lifted when rolling to a side.

• Pull the shoulder blades together when you lift one arm off the floor.

• As you do these moves, keep your body stiff and tight in the position.

Push-Up

Push-Up

Move: Lying facedown on the floor, place your hands under your shoulders, tucking your toes underneath you. Push up into a plank. Keep your abdominal muscles lifted up toward your spine. If this is too difficult, drop your knees to the floor, modifying the push-up. Have your hands pointed slightly inward. Lower yourself toward the floor, trying to achieve about a 90 degree bend in the elbows. Exhale as you press back up. Repeat with the left leg lifted.

Repetitions: 12 on each side.

Tips:

• Keep your abdominal muscles contracted. Knitting your rib cage together will help to keep the lower back from sagging.

• If your core is weak, you may need to move to a modified push-up because the push-up from your toes is more difficult not only for your chest, arms and back but also for your core. If your back is not straight, your rib cage cannot stay knit together. If you feel any discomfort in your lower back, modify the push-up by dropping down to your knees.

 

 

Plié to 4:00 and 8:00 with Overhead Press

Plié to 4:00 and 8:00 with Overhead Press

Move: Imagine that you are standing in the middle of a clock. Straight in front of you is 12:00 and behind you is 6:00. Step with your right foot, performing a plié, to your right to the 4:00 mark. As you lower into the plié, press weights overhead. Bring the weights back to shoulder level as you return to standing in the middle of your “clock.” Alternate stepping to 4:00 and 8:00.

Repetitions: 12 on each side.

Tips:

• Keep your elbows soft as you press the weights overhead.

• Try to drop the hips as low as the knees in your plié. Your hips should not go lower than your knees.

• Step wide enough that the knees are over the ankles in the deepest part of the plié. The knees should not jut over the toes.

• Pull your shoulders back and keep your chest up.

• Pull your abdominal muscles in tight and keep your spine straight.

Piriformis Stretch in an “X”

Piriformis Stretch in an “X”

Move: Lie on your back with your legs flat. Bring the left knee inward, crossing it under the right knee and making an “X” with your legs. Drop the left leg toward the floor. You should feel most of the intensity in the right hip. Repeat with the left leg on top. Hold each stretch for 20 to 30 seconds.

Tip:

• If you find that one side is tighter than the other, either stretch the tighter side with more intensity or stretch it a second time to work to create similar flexibility on each side.