Categories
Exercises

Sidelying Chest/Arm Stretch

Exercise Classification: Beginner

Equipment: Pillow

Description:

  • Lie on one side with the knees bent with a pillow placed between legs, and the bottom arm under the head. 
  • Slowly raise the top arm above the body and allow it to drop down behind you until you feel a pull in your chest.
  • Follow your hand with your eyes as you stretch back (NOT SHOWN IN VIDEO).
  • Hold the stretch for five seconds.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Chest Stretch with Towel

Exercise Classification: Beginner

Equipment: Towel

Description: 

  • Sit on floor with legs in tailor position.
  • Grasp the ends of a towel in each hand bring the towel behind your head.
  • Squeeze the shoulder blades together by pulling the towel as you expand your chest.

© WKU {2022} All rights reserved.

Categories
Exercises

Chest Stretch

Exercise Classification: Beginner

Equipment: None

  • Description: 
  • Stand with the feet shoulder-width apart and knees soft. 
  • Clasp the hands behind the back and pull up and back with the hands. 

© WKU {2022} All rights reserved.

Categories
Exercises

Spine Rotation in Chair

Exercise Classification: Beginner

Equipment: chair

Description: 

  • Sit in a chair with feet flat on the floor. 
  • Slowly twist the body to one side, reaching for the back of the chair and hold for five seconds.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Supine Spine Rotation

Exercise Classification: Beginner

Equipment: Pillows or wedge

Description: 

  • Lay flat on your back if in your first trimester,or use pillows or a wedge to raise your upper body if in later trimesters.
  • Place the right hand behind the head and extend the left arm out to the side in line with shoulder
  • Bring your knees to bent knee position and then slowly lower both legs to one side.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Seated Spine Rotation

Exercise Classification: Beginner

Equipment: None

Description: 

  • Sit with one leg extended and one leg bent at the knee with the sole of that foot placed against inner thigh.
  • Slowly rotate to the side of the bent knee keeping the spine erect.
  • Place your hands on the ground as your reach into the stretch.
  • Repeat on opposite side.

© WKU {2022} All rights reserved.

Categories
Exercises

Standing Hip Circle

Exercise Classification: Beginner

Equipment: None

Description: 

  • Stand with feet shoulder-width apart 
  • Circle your hips and pelvis to the front, left, back, and right side. 
  • Repeat in opposite direction.

© WKU {2022} All rights reserved.

Categories
Exercises

Back Stretch with Ball

Exercise Classification: Beginner

Equipment: stability ball

Description: 

  • Kneel on the floor with the ball in front of body. 
  • Place both hands on the ball and lean forward, rolling the ball away from the body. Lower the head so that the ears are between straight arms.
  • Roll the ball forward, then to each side.

MODIFICATION:

Place 2-3 pillows under your bottom (on top of the back of your lower legs) and rest your bottom on the pillows as your stretch.

© WKU {2022} All rights reserved.

Categories
Exercises

Back Stretch with Support

Exercise Classification: Beginner

Equipment: Wall or chair

Description: 

  • Stand facing arm-length away from a wall or heavy chair. 
  • Bend forward at the hips keeping a soft bend in the knees and your back straight until you feel a stretch in the back, hips, and upper legs.

© WKU {2022} All rights reserved.

Categories
Exercises

Door Stretch

Exercise Classification: Beginner

Equipment: Doorway

Description: 

  • Stand with elbows bent and hands at shoulder level on each side of doorway. 
  • Slowly lean forward keeping your body straight until you feel a stretch in the chest.
  • Press back to start position.

© WKU {2022} All rights reserved.