Exercise Classification: Beginner
Categories
Tag: flexibility
Categories
Child’s Pose with Thoracic Rotation
Exercise Classification: Beginner
Description:
Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.
Categories
Wall Angel
Exercise Classification: Intermediate
Description:
Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.
Categories
Quad Stretch with Chair
Exercise Classification: Beginner
Equipment: Chair or table
Description:
- In a standing position, rest one hand on a stable support for balance.
- Reach back and grasp the outside leg above the ankle.
- Gently bring the foot up toward the buttocks. Stay tall on your stance leg.
- Repeat on opposite side.
© WKU {2022} All rights reserved.
Categories
Seated Butterfly
Exercise Classification: Beginner
Equipment: None
Description:
- Sit with the soles of feet together with knees out toward the side and hands on ankles or shins.
- Press your elbows downward gently onto the inner thigh area.
© WKU {2022} All rights reserved.
Categories
Glute Stretch
Exercise Classification: Beginner
Equipment: None for first trimester, pillows for second and third.
Description:
- Lie on your back with the knees bent and the feet flat. If you’re past your first trimester place several pillows under your upper body to raise to a semi-reclined position.
- Place the hands behind your thigh and one pull knee toward the chest.
- Repeat on opposite side.
© WKU {2022} All rights reserved.
Categories
Standing Lunge
Difficulty: Beginner
Equipment: Chair
Description:
- Stand next to the chair with your closest hand resting on the top of the chair.
- Bring one leg forward until the knee is slightly bent, then extend the back leg, keeping the knee slightly bent and resting on the toes.
- Bend at the knees and perform a pelvic tilt, contracting the buttocks.
- The back heel may remain flat or lifted off the floor.
- Repeat on opposite side.
© WKU {2022} All rights reserved.
Categories
Seated Calf Stretch with Towel
Exercise Classification: Beginner
Equipment: Towel or longer towel/sheet (in third trimester)
- Description:
- Sit on the floor in an inverted hurdler’s position.
- Place a towel around the foot of the extended (straight) leg with hands on each end of the towel and pull the toes toward the shin. Keep your knee straight as you do this.
- Repeat on opposite leg.
© WKU {2022} All rights reserved.
Categories
Seated Calf Stretch w/ Band
Exercise Classification: Beginner
Equipment: chair, Theraband
Description:
- Sit in a chair with back straight.
- Extend on leg out straight and keep opposite leg with knee bent and foot on floor.
- Place band around the bottom of the foot of the extended leg.
- Pull the toes toward the shin while keeping the knee straight.
- Repeat on opposite leg.
MODIFICATION:
This can also be down with a long towel, belt, or sheet if you do not have a band.
© WKU {2022} All rights reserved.
Categories
Seated Calf Stretch
Exercise Classification: Beginner
Equipment: None
Description:
- Sit on floor in an inverted hurdler’s position with hands on floor.
- Pull the toes of the extended (straight) leg toward the shin until a stretch in the calf muscle is felt.
- Repeat on opposite leg.
© WKU {2022} All rights reserved.
