|
These exercises are to focus on your midsection, the abdominals and
lower back, it is important to keep these in check as they are your
core strength and preserve your posture.
Middle Body
Remember to keep your spine straight and sit or stand in the proper
posture and don’t lean back. Keep your chin level and your shoulders
down and relaxed, make smooth slow movements, and breathe.
While sitting in a chair in the proper posture, angle the upper part
of your body to the right until you feel a pull on your left side, hold
this position for 5 to 10 seconds then slowly return to the starting
position; then angle your body to the left until you feel a pull on
your right side, hold this position for 5 to 10 seconds then slowly
return to the starting position. To get the most benefit from this
exercise try and increase the amount of space between your ribs and
hips each time you perform this exercise.
Start in a chair sitting in the proper position, make sure that you
are facing forward and your hips and shoulders are aligned. Slowly turn
your upper body at your waist to the right as far as you can, breathe
out as you do this, and hold this position for 5 to 10 seconds, take a
breath and slowly return to face forward. Breathe out and slowly turn
to the left as far as you can, hold this position for 5 to 10 seconds,
take a breath and slowly return to face forward. Repeat 5 to 10 times
for each side.
Abdominals
If your muscles begin to quiver during any of these exercises, stop,
you are putting too much strain on them and could hurt yourself, take a
break or lower the amount of time that you hold a specific position. If
your lower back begins to hurt or you feel a pull, stop, the wrong
muscles are being worked. Don’t hold your breath, this can cause
cramping, instead breathe out when you tighten your muscles and breathe
in when you relax them. If your neck begins to hurt while doing these
exercises place a pillow under your neck and shoulders. To increase the
benefits of these exercises try tightening your pelvic floor muscles
with your abdominal muscles.
Lie on your back, either on the floor or on firm padded surface,
your knees should be bent aligned with your hips and your feet should
be flat. Breathe in deeply then slowly breathe out and tighten and pull
your abdominal muscles in. Your hips should tilt back, lowering your
back into the floor; hold this position for 2 to 3 seconds, take a
breath and release your abdominal muscles. Repeat 5 to 10 times.
If you are not on a padded surface, you may want to place a pillow
under your knees and support yourself on your forearms if your wrists
are sensitive. Place your knees on the floor aligned with your hips
then place your hands on the floor aligned with your shoulders, your
back should be flat. Breathe in deeply then slowly breathe out while
pulling in and tightening your abdominal muscles, arching your back,
hold this position for 2 to 3 seconds, then breathe out and relax.
Repeat 5 to 10 times.
Lie on your back and tighten your abdominal muscles, like in the
first abdominal exercise; bring your head and shoulders up and slide
your hands down your legs, you now should be in a slightly curled
position, much like a sit-up. Repeat 5 to 10 times.
Lie on your back and tighten your abdominal muscles, like in the
first abdominal exercise; bring your right knee up towards your chest
then slowly lower it back down to the floor, then bring your left knee
up towards your chest then slowly lower it back down to the floor. Make
sure that the weight of your leg is being supported by your abdominal
muscles and not your leg muscles. Repeat 5 to 10 times alternately for
each knee.
Lower Back
Remember to use your abdominal muscles when doing lower back exercises.
Lie on your back making sure to keep your spine elongated, contract
your abdominal muscles slightly; slowly extend your right leg down,
like you are trying to touch something with your toe, while pulling
your left hip up, then slowly extend your left leg down in the same
manner and pull your right hip up. Repeat 5 to 10 times for each side.
Lie on your stomach placing your hands next to your shoulders with
your elbows out to the sides, your feet and legs should be together.
Take a breath and push yourself up making sure to keep your stomach
touching the floor. When fully extended breathe out keep your shoulders
straight and look straight ahead; hold the position for 5 seconds then
slowly lower yourself back down to the floor. Repeat 5 times.
Lie on your stomach with a firm pillow under your hips; place your
hands under your forehead and your elbows out to the sides. Tighten
your buttocks and lift your right thigh off the floor without lifting
your hips, you should feel a slight pull in your lower back, if you
feel any pain you are straining your muscles too much, slowly lower you
leg to the ground, and repeat with your left leg. Repeat 5 to 10 times
alternately for each leg.
Lie on your back and bring both of your knees in up to your chest,
then slowly relax your legs back to the ground. Repeat 5 to 10 times.
Lay flat on your back with your arms stretched to your sides
parallel with your shoulders, keep feet together and bend your knees.
Slowly turn your knees to the right as far as you can without lifting
your back, shoulders, or hips off the floor; hold this position for 5
to 10 seconds, then slowly return your knees to the upright position;
then slowly turn your knees to the left as far as you can following the
same rules of not lifting your hips, shoulders, or back off the floor,
hold for 5 to 10 seconds, then slowly return to the upright position.
Repeat 5 to 10 times for each side.
Sit on the floor or a firm padded surface with your spine straight,
you can also sit up against a wall if you are having trouble staying up
straight. Bend your knees slightly and place a rolled towel at the arch
of your feet and firmly hold on to the ends with your hands. Straighten
your legs out slowly, breathe deeply and ease into position; hold for
10 to 20 seconds, then bring your knees back to the bent position.
Repeat 5 to 10 times.
For even more benefits from the above exercise once you are in
position you can angle your upper body forward slightly until your
shoulders are slightly arched forward. Repeat 5 to 10 times.
|
