Tag: beginner

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Exercises

Modified Quadruped Rocking

Quad Rocking Modification (Exercise classification: beginner)

Equipment: table or flat surface

  • Start standing facing a countertop that is at least as high as your belly button.
  • Move your feet apart so they are just as wide or wider than your hips and rest your forearms onto the counter
  • Keep a soft bend in your knees and your back flat
  • While keeping your arms on the counter, rock your bottom back towards the wall behind you “as if there was a string tied to your belt loop and someone was pulling your backwards”.
  • As you rock backwards your elbows should straighten.
  • Sit back until you feel a stretch in your shoulders and back.
  • Then you can either rock forward to your starting position or you can hold the stretch for 5-10 seconds before rocking forward to your starting position.
  • Repeat 5-10 repetitions.
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Exercises

Quadruped Rocking

Quadruped Rocking (Exercise classification: beginner)

Equipment: none

  • Start on your hands and knees with your hands under your shoulders, your knees under or wider than your hips and your back flat. (You can do this on a bed or the floor)
  • Keeping your back flat and your hands in contact with the floor, rock your hips back towards your heels.
  • Once you sit back as far as you can comfortably, you can either return to your starting position immediately or you can hold the stretch 5-10 seconds.
  • If you feel pinching in the front of your hips as you rock back, try either bringing your legs a little farther apart or try turning your knees out and bringing your feet towards each other.
  • Repeat 5- 10 repetitions.
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Exercises

Hook Lying Trunk Rotation

Hook Lying Trunk Rotation (Exercise classification: beginner)

Equipment: none

  • Lay on your back with your knees bent and feet flat on the floor.
  • Bring your feet together so the big toes and inside of your heels are touching.
  • After 20 weeks, place pillows behind your head and back so that you are not completely flat (goal:30-45 degree include)
  • Let your arms rest down by your sides OR lay them flat out to your sides in a “T” position with your palms up towards the ceiling
  • Gently let your knees fall to one side until you feel a light stretch or pull.
  • Hold for 2-3 seconds then bring your knees back up to the starting position.
  • Repeat the opposite direction
  • Perform for 5 to 10 repetitions (right + left= 1 repetition)
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Exercises

Hip Swings

Hip Swings (Exercise classification: beginner)

Equipment: wall or countertop

  • Begin standing next to a wall or a countertop with the right side of your body closest to the wall or countertop
  • Place your right hand on the surface for balance
  • Your left hand can go on your hip or your can let your left arm hang comfortably at your side
  • Keeping your knee straight, swing your left leg back and forth in one smooth motion.
  • The movement should come from your hip at a comfortable speed. Keep your trunk still when you do this.
  • Keep height of leg in a comfortable range
  • You can perform on both sides but for constipation you want to make sure to do the left side.
  • Repeat for 10-20 repetitions (forward swing and back swing of the leg = 1 repetition).
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Exercises

Tricep Pulldown

Tricep Pulldown (Exercise Classification: Beginner)

Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 

-Grab the end of the band with one arm. 

Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.

 -Slowly extend your arm until it is straight and at your side, there should be tension in the band. 

-Do this slowly and controlled fighting the resistance of the exercise band. 

-When you have completed 10 reps on one arm, rest and do the other arm.             

-Repeat 10 

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Exercises

Thoracic Rotation

Thoracic Rotation (Exercise Classification: Beginner)

Equipment: none

-Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground. 

-While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold. 

-Repeat on the other side. 

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Exercises

Prone

Exercise Classification: Beginner

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Exercises

Hip Hurdle

Exercise Classification: Beginner

Description:
Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg.

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Exercises

Heel Tap

Exercise Classification: Beginner

Description:
Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.

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Exercises

Heel Slide

Exercise Classification: Beginner

Description:
Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.