Presentation on theme: "Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make."— Presentation transcript:
Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make.
Chest Stretch Place both hands at shoulder height on either side of the doorway, elbows bent. Step your right foot forward until you feel a slight stretch in the chest muscles (being careful not to stretch too much). Hold for 30 seconds. Switch feet, stepping your left foot forward. Hold for 30 seconds.
Wall Push-up and Calf Stretch Stand about 2 feet from a wall with your arms extended in front of your shoulders. Reach your hands to the wall and lean forward, bending your elbows on an inhale as your body tilts. Keep your heels on the floor to stretch your calf muscles. (Don't do this exercise in socks or slippery shoes; you want your feet to stay put.) Exhale, contract the abdominals, and slowly push away from the wall to straighten up. Repeat eight to ten times.
Waist Twist Stand with your feet shoulder-width apart for stability, knees slightly bent. Hands on hips and rotate head in direction of motion. Hold the stretch and breathe into it. Moving slowly, reverse the motion, switching your arms to the right while looking over your left shoulder. Repeat.
Hamstring Stretch Face a chair and place one foot up on it, keeping both hips and feet facing forward. Keep your back straight and lean forward from your hips to feel a stretch in the back of the thigh. If you can’t stand tall or your knee bends, try a lower step.
Neck Stretch Sitting or standing, bring your head forward and tipped to one side. With the hand on the same side as your head is tipped, reach up behind your head and give a gentle pull. Turning your head as you pull can help isolate the specific neck muscles needing stretching.
Labor Squat This is just what it sounds like. Balance your body; steady yourself with a counter, table, or piece of furniture and squat for one minute at a time, 10 times a day.
Tailor Sitting Sit on the floor with knees bent and feet crossed (kind of a relaxed cross-legged position). Spend 10 minutes a day at least two or three times a day sitting in this position.
Pelvic Rocking While on hands and knees, tilt your pelvis under by contracting deep abdominal muscles. While you are learning, try to pay close attention to the abdominal contraction. This will prevent you from trying to tilt your pelvis by arching your back. When it is done properly, the movement is very small and your back should stay relatively flat.
Wall Thigh Slide Stand, facing a flat wall. With your hands flat on the wall to support your weight, slowly slide one foot backwards until you feel a good stretch. As you slide your leg back, the other leg should begin to bend at the knee.
Wall Inner Thigh Slide Stand next to a wall. Use your hand, or your entire forearm to support your weight by placing it on the wall. Slowly slide your foot away from the wall while the leg next to the wall bends at the knee.
Seated Leg Reach Sitting on the floor with your legs in front of you, extend one leg and fold the other close to your body. Slowly lean toward the extended leg, reaching for your foot.
Back Twist One Lying on your back with your arms extended and your knees bent, feet in the air. Slowly twist your body so your knees rest on the floor to one side while your shoulders remain on the floor. To come out, slowly straighten your legs so you are lying on your back. Bring your knees back up and do the other side.
Back Twist Two Sitting on your legs or cross-legged next to a wall, slowly twist your upper body to face the wall. Use your arms to support your body in the twist while your legs remain on the floor. Change position and do the other side.
Side Bend Stand near a chair or low table with your legs greater than hip width apart. Placing one hand on the table or chair, extend the other arm. Slowly bend towards the chair or table, bending at the abdomen and keeping your hips facing front. Change positions to do the other side.
Arm and Chest Stretch One Sitting on the floor or a chair with your arms at your sides, bring one arm behind your back and try to reach up. Bring the other arm over your head and reach it behind your head so try to touch your hands together. Do this on both sides.
Arm and Chest Stretch Two Sitting on the floor or a chair with your arms at your sides, slowly bring your hands together behind your back. Begin by touching the fingertips and as you become more stretched you can hold the hands together in a "prayer" position.
Ball Squat Stand with your ball pressed between your back and a wall. Slowly lower your body into a squat, keeping your knees behind your toes. Slowly return to standing.
Roll-Backs Sitting with your legs bent in front of you, slowly lean back as far as you can control the movement. Hold for a few seconds, then sit back up straight. You can use your arms for support if necessary.
Single Leg lifts Sitting on top of the ball, legs secure in front of you. Raise one foot by straightening the leg, then lower the foot back to the start position. Alternate legs.
Abdominal Contractions Lay on your back (or recline against pillows or an exercise ball after the first trimester) with your knees bent to keep your back properly aligned. Put your hands on your stomach and take a deep inhale breath, filling the chest and stomach. Forcefully contract the abdominal wall while you exhale until your lungs feel empty.
Bridge Lie on the floor or recline against a ball, with your knees bent. Slowly raise your pelvis off the floor. Hold for a few seconds, slowly lower. Repeating this exercise can help reduce the pelvic congestion and activates the abdominal and glute muscles to improve circulation.