As with all the stretches, the neck in neutral by chin tucking and keeping the tailbone down. By this I mean, think about the tail at the end of the spine tucked under
LOWER BODY
FEET LIFTS
Hold on to the back of the chair.
Two (2) parts to this exercise – Legs straight (knees soft if needed) and knees bent.
Commencing with feet flat on the floor, lift toes straight to the ceiling. Hold for 5 – 10 seconds
Toes on the floor, lift heels. Hold for 5 – 10 seconds.
Complete 2-6 rounds of 5 – 10 second holds of each
STANDING SQUAT
Two (2) parts to this exercise – feet flat on the floor or heels lifted for a deeper squat.
Complete 2- 6 rounds of 5 – 10 squats
LEG SWINGS – LATERAL
Hold on to the chair for support.
Complete 2 – 6 round of 5- 10 side leg raises each side.
LEG SWINGS
Hold on to the chair for support.
Complete 2 – 6 round of 5- 10 side leg raises each side.
HIP ROTATIONS
Hold on to the chair for support.
Rotate each leg clockwise and anticlockwise 5- 10 times
Compete 2- 6 rounds
ARM OVERHEAD – HALF ARC
Hold on to the chair for support (if required)
Spine neutral (tailbone tucked, chin tucked)
To stretch the left side, place your right ankle over the left ankle.
Lift the left arm up to the ceiling, fingers pointed upwards, shoulder blade down (not around ears), gently stretch to the right. Hold for 20 – 30 seconds.
To stretch the right side, place your left ankle over the right ankle.
Lift the right arm up to the ceiling, fingers pointed upwards, shoulder blade down (not around ears), gently stretch to the left. Hold for 20 – 30 seconds
Should feel a stretch down the side of the body, the lats as well as the shoulders on both sides.
Complete 2- 4 rounds of 20 -30 second holds of each.
HIP FLEXOR STRETCH
Hold on to the chair for support (if required)
Spine neutral (tailbone tucked, chin tucked)
I call this the stork stand.
Keep tailbone tucked, we do not want any sway in our back as the stretch will not be felt in the quadricep as well as the hip flexor.
Complete 2 -4 rounds of 20 -30 second holds of each
HAMSTRING STRETCH
Place foot of stretching leg on chair.
Stretching leg straight. Reach with same side hand. Anchor under the toes, pull toes back towards your face. Hold for 20 -30 seconds
Then proceed to opposite leg, same process.
Note: Stretch as far as the body allows. The first resistance is where you stop. Slowly but surely the body will adjust to the regular stretching. You will find as time goes on, you will be able to stretch further.
Complete 2-4 rounds of 20 – 30 second holds of each
ADDUCTOR STRETCH
Place foot of stretching leg on chair.
Anchor leg can be either with knees bent or straight.
Stretching leg straight. Reach with same side hand. Anchor under the toes, pull toes back towards your face. Hold for 20 -30 seconds
Then proceed to opposite leg, same process.
Complete 2- 6 rounds of 20 – 30 second holds of each
UPPER BODY
THORACIC OPENING
Swing left arm to the right side of the thigh.
Swing right arm to the left side of the thigh.
Complete 2 – 6 rounds. Repeat 10 rotations to either side (5 each side)
ARM SWINGS
Stand with legs hip with apart, spine neutral (tailbone tucked, chin tucked).
Swing both arms up and back 10 times.
Complete 2 – 6 rounds. Repeat 10 times
PECTORAL (PEC) & SHOULDER OPENING STRETCH
Stand with legs hip with apart, spine neutral (tailbone tucked, chin tucked).
Hold on to the chair for support.
This exercise has the analogy of a rose petal opening.
Complete 2 – 6 rounds of 5 – 10 rotations on each arm.
SHOULDER OPENING STRETCH
Stand with legs hip with apart, spine neutral (tailbone tucked, chin tucked).
Clasp hands, lift right elbow up to the ceiling, then lift left elbow up to the ceiling in a figure 8
Complete 2- 6 rounds of 5 – 10 rotations on each arm.
PECTORAL STRETCH
Take a couple of steps forward, away from the chair, look straight up to the ceiling.
Complete 2- 6 rounds of 20 – 30 second holds of each
SPINE STRETCH
Anchor both hands to the back of the chair facing towards the back of the chair.
Either straight legs or soft knees, whichever is more comfortable.
Take a couple of steps back, away from the chair, looking down to the ground.
Complete 2- 6 rounds of 20 – 30 second holds of each