Categories
Exercises

Upright Row with Band

Exercise Classification: Intermediate

Equipment: Theraband

Description: 

  • Place band under one foot and reach down grasp the ends in each hand. 
  • Perform a rowing action pulling the elbows back and and up behind you.

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Categories
Exercises

Chest Opener with Band

Difficulty: Beginner

Equipment: Theraband (can substitute with a tie, rope, or rolled towel)

Description: 

  • Stand with the elbows at shoulder level, palms down. 
  • Stretch the band by pulling the elbows back, adducting the shoulder blades

© WKU {2022} All rights reserved.

Categories
Exercises

One Arm Bent Over Row

Exercise Classification: Intermediate

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

  • Place the palm or fist of the right hand on the seat a chair or bench. Hand weight is in the left hand with the arm extended. 
  • Raise the left arm, bending at the elbow and lifting the elbow to the ceiling.
  • Repeat on opposite arm.

© WKU {2022} All rights reserved.

Categories
Exercises

Bicep Curl with Hand Weights

Exercise Classification: Intermediate

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

Description:

  • Stand with feet shoulder-width apart and knees slightly bent. Hold weights in each hand with the arms at the sides, palms forward. 
  • Curl both arms up toward the chest with the elbows bent at the sides. 
  • Return to start position.

© WKU {2022} All rights reserved.

Categories
Exercises

Tricep Extension

Exercise Classification: Beginner

Equipment: Small hand weights, soup cans or water bottle filled with water or sand.

 Description: 

  • In a standing position, raise the weight behind your head until your elbow is at a 90 degree angle.
  • Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Upper Back Squeeze

Upper back squeeze (Exercise Classification: Beginner)

Equipment: None

Description: 

  • Sit on the floor with your knees to the side and feet resting on floor. 
  • Place palms on the back of your head and squeeze your shoulder blades together and hold for five seconds.

*Place 1-2 pillows underneath the outsides of each of your knees if this position bothers your hips.

© WKU {2022} All rights reserved.

Categories
Exercises

Diaphragmatic Breathing

Diaphragmatic Breathing (Exercise Classification: Beginner)

Equipment: None first trimester and postpartum, wedge or pillows second and third 

Description:  

  • Lie on your back with knees bent and a neutral spine.  
  • Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
  • Exhale slowly allowing your lower ribcage relax as you breathe out totally relaxing the body. 

© WKU {2022} All rights reserved.

Categories
Exercises

Abdominal Extension w/ Band

Abdominal Extension w/ Band (Exercise Classification: Intermediate)

Equipment: Resistance Band 

Description: 

  • Sit on a stability ball and place a resistance band under both feet. 
  • Grasp the band in each hand, approximately 5 inches above the feet. There should be slight tension in the band when leaning forward with the arms straight.  
  • Slowly lean backwards bending at the hips only, and with back straight until you feel your abdominal muscles contract. 
  • Hold for 5-10 seconds 

© WKU {2022} All rights reserved.

Categories
Exercises

Side Plank Arm Raise

Side plank arm raises (Exercise Classification: Advanced)

Equipment: None 

Description:  

  • Position yourself on side with bottom support leg knee bent with foot behind body and bottom elbow bent with hand forward. Top arm can rest on side. 
  • Raise hips so body is off the ground and at the same time raise your upper arm straight up until shoulder level. 
  • Hold for a count of five seconds. 
  • Repeat on opposite side. 

© WKU {2022} All rights reserved.

Categories
Exercises

Core Stabilization

Core Stabilization (Exercise Classification: Intermediate)

Equipment: None 

Description:  

  • Position on your hands and knees on the floor. You may modify the hand position from flat hand to a fist if you have wrist or carpal tunnel pain. 
  • Slowly extend your left arm up until level with shoulder and extend right leg out until level with hip.  
  • Hold for a count of five seconds and lower.  
  • Repeat on opposite arm and leg. 

© WKU {2022} All rights reserved.