Tag: flexibility

Exercise Classification: Beginner

First trimester or postpartum only.

Equipment: Foam roller or rolled towel

Description: 

• Place foam roller or rolled towel under back from shoulders to below hips. 
• Extend arms straight out from shoulders. 
• Drop your head back and slowly roll side-to-side, relaxing arms and neck as you roll.

© WKU {2022} All rights reserved.

Exercise Classification: Beginner

Equipment: Foam roller or rolled towel

Description: 

• In a side lying position, place a foam roller or rolled towel under your hip and bring upper leg in front of body for balance. 
• Support your body on your lower arm with the elbow bent. 
• Place upper arm hand on hip and roll over the roller or towel, moving up and down along hip and upper thigh.
• Repeat on opposite side.

© WKU {2022} All rights reserved.

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.

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.

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.

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.

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.

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.

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.

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.