Exercises to Try

Please use these exercises to your own discretion and abilities. If you are uncomfortable performing them for any reason, or would like further guidance to complete these exercises, please contact your wellness coordinator.

Bird Dog

Start on all fours; with your wrists directly below your shoulder and knees directly below your hips. Extend your left arm out straight in front of you and at the same time extend your right leg back behind you. Keep your head neutral, looking straight down or slightly head. Reach and stretch the left arm and right leg so they are fully extended and parallel to the ground. Return to all fours and repeat on the other side- right arm and left leg. Continuously extend and return, switching sides each time.

Modification= only one arm or leg at a time.

Challenge= tap oppose elbow to knee under your body before extending.

Desk Plank

Place your hands on the edge of a desk or stable chair. Step your feet back so that your body is a straight line from your heels to your head and your arms are at a 90 degree angle with your torso (if hands are too far forward from your face it could bother your shoulders). Avoid bending your neck to look down towards your belly; keep your gaze straight down or slightly ahead of you.

Hold this pose as long as you can.

Jack Squat

With your feet in a narrow stance, squat down as though you are going to sit back in a chair, with your weight on your heels. As you come out of the squat put your hands over your head like a jumping jack and tap your right foot out to the side. Return to the squat position and come out by tapping your left foot out to the side. Repeat, continuing to squat and tap with the circular arm movement.

Side Plank

Lay on the ground on your left side. Prop your body up on your left forearm or hand. Push your hips into the air so that your elbow/wrist and left knee or foot are the only two points of contact with the ground. Extend your right arm into the air to help keep your body centered and balanced in this side plank position. Hold as long as you can/want and then slowly drop back to the ground. Flip to your right side and repeat.

Mountain Climbers

Position yourself as though you would be doing a pushup, with wrists directly under your shoulders, a straight line from heels to top of head. For a modified start position, lift your hips into the air about a foot and scoot your feet in, while maintaining your arm position.

In a full mountain climber you will bring one foot forward, knee towards your chest, and tap the floor, then switch legs in the air, so that you bounce from right foot tapping forward to left foot tapping forward. Continuous switch leg/feet position in this manner, as though you were running on the floor, trying to keep your hips still and your neck neutral as you go.

A second modification is to tap one toe forward with your knee coming to your chest then return your foot to the starting position before bring forward the other leg/knee to tap your foot. So there is no bouncing, but a slower more methodical tap, or "climb" on the floor.

Boat Hold

Sit on the floor and squeeze your knees to your chest so only your heels and bottom are on the floor. Tilt back slightly until your heels come off the ground, slowly release your knees and let your legs and feet come out until you find your balance point, where only your upper bottom is touching the floor. Arms should be held in front of you, to your sides, helping with the balance. Ensure your back is straight with your shoulders rolled back then hold this position as long as you can.

For an extra challenge, you may lower your back and legs towards the floor, or straighten out your legs, as you feel able. If your back starts to round or your shoulders are hunching you should return to the starting position and work to maintain your posture throughout this exercise.

Standing Crunch

Stand upright with good posture; feet are square below hips, gluts and abs are pulled in tight, shoulders are back and head is neutral. Lightly place your hands behind your head with elbows out. Do not pull the head, simply rest the hands.

Pick up your left knee and bring your right elbow across your body towards it. Your knee and elbow do not have to touch. As you make this motion concentrate on contracting your abs, sucking your belly button in towards your spine.

Return to starting position and repeat on the other side; right knee up and left elbow down. Continue to rotate side to side. Start at a slow pass to get use to the motion and ensure you are maintaining good posture throughout the movement.

Push-up Arm Taps

Position your body as though you would do a push-up. This can be done on your toes or knees and on the floor or elevated with your hands on a bench or table. Your wrists should be directly under your shoulders and your elbows rotated inward. Head and neck are neutral, gazing straight down or slightly ahead of you.

In a quick motion, bring your right hand up to tap your left shoulder then return to the starting position. Repeat on the other side, bringing your left hand up to tap your right shoulder.

Repeat in the manner, starting slow and then going fast once you get the hang of it. You will likely find yourself shifting your weight from side to side as you tap, as you are able, avoid too much weight shift and maintain the static push-up position as best possible.