Three Plane Neck Movement

·         Turn your head side to side

·         Flex and extend

·         Flex head to each side

Tip: gradually build up ROM. Do not roll neck.

Shoulder Circles

·      Draw big circles with your shoulders.

·      Reverse directions every 10-20 reps.

Fist Exercise

·         Extend your fingers wide.

·         Pull back and flex your wrist as you make a fist.

Propellers

·        Rotate your little fins

Tip: A must for every keyboard punching office slave.

Elbow Circles

·         Make circles with your elbows.

·         Bring fingers to armpits (think chimp) and stretch arms out and rotate hands.

·         Keep elbows high.

·         Don’t forget to go in both directions

The Egyptian

·         Keep both palms up.

·         Twist and rotate to the opposite direction.

·         Feel your shoulders work!

Arm Circles

·         Big circles in all directions.

Ankle Circles

·         Draw circles with your ankles.

·         Do some with toes bent and some on the ball of your foot.

·         Don’t forget to switch directions.

Knee Circles

·         Keep the circles small.

·         Feet stay flat on the floor.

·         One leg at a time as well as both.

Squat

·         Squat as deep as your current ROM allows.

·         Keep shins as vertical as possible.

·         Hold onto something if needed to maintain proper form.

·         Sit back on your heels, don’t roll to the balls of your feet as you squat.

Tip: Squats are one of the best movements for your knees when done correctly and progressively.Do not let your knees cave in.  In some parts of the world, it is the way people sit.

modified

Hula Hoop

·         Move your hips in big circles.

·         Shoulders stay over your feet.

Belly Dance

·         Smaller movements than hula hoop.

·         Knees slightly bent.

·         Tilt pelvis in small circles.

The Cossack

·         Knees always track your feet. At no point do they buckle in.

·         Start shallow.

·         Use a mirror if needed.

·         Move in all planes of motion.

·         Use a chair or other object for support.

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Split Switches

·         Knees always track feet in this one as well.

·         At no point do they buckle in.

·         Legs stay straight and rigid!

·         Start shallow!

·         Use a mirror if needed.

·         Use a chair or other object for support.

·         One foot points up, the other lies sideways.

Tips: Excellent for learning the splits.

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Spine Flexion and Extension

·         Seated or kneeling.

·         Round forward then pull back.

·         Arch your back and open your chest wide.

Spinal Roation

·         Kneeling or sitting.

·         Follow your hand with your eyes as you twist.

·         Gradually increase ROM.