Category: Exercises

Categories
Exercises

Kneeling Pelvic Tilt with Chair

Exercise Classification: Beginner

Equipment: Low stool/chair, pillow

Description: 

  • Kneel on the floor with the elbows resting on a pillow laid on the seat of a chair for support.
  • Exhale and contract the abdominals while slowly curving your back

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Categories
Exercises

Arm/Shoulder Stretch

Exercise Classification: Beginner

Equipment: None

Description: 

  • Stand with the feet shoulder-width apart. 
  • Pull the elbow of one arm across the chest toward the opposite shoulder until resistance is felt. 
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Shoulder Circles

Exercise Classification: Beginner

Equipment: None

Description: 

  • Stand with the back erect, arms relaxed, and chin level. 
  • Slowly circle the shoulders forward, upward, backward, and downward.

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Categories
Exercises

Shoulder Shrug

Exercise Classification: Beginner

Equipment: None

Description

  • Stand with feet shoulder-width apart and arms hanging loosely at the sides. 
  • Position your head so that your ear lobes are in line with shoulders and hips. 
  • Raise the shoulders slightly into a shrug and then lower back down to start position.

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Categories
Exercises

Sitting Neck and Hamstring Stretch

Exercise Classification: Beginner

Equipment: None

Description: 

  • Sit on the floor with one foot tucked and facing opposite leg. 
  • Grasps your tucked leg with both hands.
  • Sit up tall.
  • Slowly tilt the head to one side until resistance is felt.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Lateral (Side) Neck Stretch

Exercise Classification: Beginner

Equipment: None

Description:

  • Stand with the feet shoulder-width apart. 
  • Slowly tilt the head to one side until resistance is felt. 
  • Hold and repeat on the opposite side. 
  • The stretch can be increased by extending the arm opposite to the direction of the neck stretch and reaching down toward the floor with the arm.

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Categories
Exercises

Gliding Neck Stretch

Exercise Classification: Beginner

Equipment: None

Description: 

  • Sit on the floor or in a chair.
  • Facing forward with eyes looking straight ahead, slowly slide your head back until you feel a stretch.
  • Slide your head forward until chin is in front of chest.
  •  Bring the head back so that the ears line up with the shoulders.

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Categories
Exercises

Supine Ball Squeeze

Exercise Classification: Intermediate

First trimester or postpartum only if performing without wedge.

Equipment: Medium rubber ball, wedge

Description: 

  • Start on back or with a wedge under upper body, place arms down at sides so that your upper body is on a slight incline
  • Place a small ball between knees. 
  • Bring knees up until over hips and slowly squeeze the ball for count of 5.
  • Complete 10 reps

MODIFICATION:

To make this easier, place a small foot stool or a few firm stacked pillows under your feet. Raise and lower your feet from the raised surface instead of the ground. Another way to scale this exercise down (easier) is to bring the knees up by bending the hips more than 90 degrees.

© WKU {2022} All rights reserved.

Categories
Exercises

Side Lying Abductor Lift

Exercise Classification: Beginner

Side Lying Abductor Lift

Equipment:  None

Description:

  • Lay on side with lower arm supporting head, upper arm in front for balance and legs straight in line with body. Slightly bend upper leg knee and squeeze glutes (bottom) as you bring leg back behind body and hold for several seconds.
  • Slowly raise the upper leg above hip level and return to start position.
  • Keep your hips stacked on top of each other as you do this.
  • Repeat on opposite side.

MODIFICATIONS:

If you are having trouble balancing in this position, bend your bottom hip and knee up a little. If you find yourself rolling backwards, do this next to wall with the wall behind you to help keep your from rolling backwards.

© WKU {2022} All rights reserved.

Categories
Exercises

Side Lying Clam in Modified Side Plank

Difficulty: Advanced

Equipment: None

Description: 

  • Lay on side with lower arm supporting head, upper arm in front for balance and knees out front at hip level. 
  • Keep feet together as you raise the upper knee up and out and return to start position.
  • Keep your hips stacked on top of each other as you lift and lower your leg.
  • Repeat on opposite side.

MODIFICATIONS:

If you find yourself rolling backwards you can a.) limit how high you lift your leg b.) do this with a wall or couch back behind you to prevent you from rolling backwards.

© WKU {2022} All rights reserved.