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The Tortoise: Lie on your back and lift your knees toward your chest.
Grasp your lower legs beneath your knees. Lengthen your neck and look
straight up. Hold 15 seconds and repeat several times.
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Knee Circles: Lie on your back. Bend your knees and lift them up
until your thighs are perpendicular to the floor. Circle your knees to the
right six times, keeping the base of your spine against the floor.
Gradually make the circles smaller. Reverse direction for six more circles,
slowly making the circles larger.
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Back Rotation: Lie on your back and bend your knees. Roll both
knees to one side. Hold your arms outward and gently push your knees
towards the floor. Hold for 30 seconds. Repeat on the other side.
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Elbow Press: Lie on your stomach with your legs extended. Press
your forearms and the palms of your hands onto the floor. Lift your upper
body while your stomach and pelvis remain on the floor. Hold for 20
seconds, then slowly lower back to the floor. Repeat.
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The Rabbit: While sitting on your knees, bend forward and put the
top of your head on the floor as close as possible to your knees. Reach
back and grab the soles of your feet. Slowly lift your buttocks in the
air while straightening your arms. This stretches the upper shoulders.
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Cat Curl: Start on your hands and knees. Place your palms on the
floor and look straight ahead. First, arch your back like a cat, dropping
your chin toward your chest. Then lift your head and flatten your back.
Do this exercise slowly, then repeat.
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Pelvic Lift: Lie on your back with your knees bent and your feet
flat on the floor. Roll your pelvis upward and lift your hips while pressing
the small of your back to the floor. Hold for 5 to 10 seconds, then relax.
Repeat several times.
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