Morning Program

 

Neck, Arm, Wrist, Hip, Knee and Ankle Circles

8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.

 

Cardio Endurance, Core and Leg Strength Exercise: Mountain Climbers

Place your hands shoulder-width apart on the floor in front of your feet and move into a push-up position. Bring your right knee up to your chest so that you are in a low lunge position with both feet touching the ground. Your right knee will be bent and forward while your left will be straight and behind. Switch legs so that the opposite knee is brought up to the low lunge position. Go slowly and focus on switching your legs in and out of the lunge. Keep your hips as low as possible and your knees in as tight as you can. Distribute your body weight equally through your body. You can "walk" through this exercise until you feel comfortable with the motion. Speed up alternating lunges once you begin to get the hang of it, all the while maintaining proper form. 3 sets, 15 reps

 

Glute Exercise: Fire Hydrant

Get into an "all-fours” position: knees and toes on the floor with knees bent at a 90- degree angle, hands under your shoulders with your palms on the ground. Allow a slight bend in your elbows to release tension in your shoulders and neck. Draw your belly button into your spine and tuck your chin, lengthening your cervical spine. Do not let your head drop. Raise your right leg until your thigh is parallel with the floor. Keep your foot flexed and your knee at a 90- degree angle. Slowly lower your leg and repeat. Switch sides. 2 sets, 8 reps each leg

 

Glute Stretch

Lie on your back with your knees bent and feet on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands. Pull your leg toward your torso. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.

 

Hip Flexor Stretch

Kneel on your left knee with your right leg bent at a 90-degree angle and your right foot on the ground. Draw your belly button in toward your spine and squeeze your glutes. Tuck your pelvis. Slowly move your body forward until a stretch is felt in your front left hip. Hold 20-30 seconds. Switch legs.

 

Evening

 

Wrist Flexion and Extension

Gently bend your wrist forward and backward. 10 each wrist.

 

Wrist Stretch

With your left hand, bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you). Hold for 5-10 seconds. Next, stretch your right hand back by pressing your fingers in a backward direction. Hold for 5-10 seconds. Switch hands. 10 each wrist.

 

Full Body Exercise: Standing Straight Punch

Stand with your feet shoulder-width apart. Keep your feet parallel so that your toes are pointed straight ahead. Slightly bend your knees and lower your hips toward the floor. Draw your belly button in toward your spine and tighten your glutes. Make fists with both hands and bend your elbows 90-degrees. With upturned fists and arms touching your sides, slide your arms behind you until your fists are at waist level and your elbows are at a 45-degree angle directly behind your hands (tip: if you are looking in a mirror, you should not see your elbows sticking out!). Make sure your wrists are straight. Squeeze your shoulder blades together, but remember to relax your shoulders and tuck your chin.

 

Punch out with your right arm in a straight line, twisting your forearm over just before striking so that your fist is facedown. Pull your arm back immediately after you strike, rotating your forearm until your fist is face-up at waist level. Alternate sides. 20 punches each arm.

 

Coordination and Core Exercise

Lie on your back with your arms and legs extended so that your fingers and toes are pointing in opposite directions. Your head remains on the floor during the entire exercise. Keep your feet parallel, relax your shoulders, tuck your chin and draw your belly button in toward your spine. Slowly bring your knees in toward your chest as you begin to raise your arms over your head. Straighten your legs toward the ceiling as you begin to lower your arms by your side. From this position, bring your knees in toward your chest as you start to reverse your arm raises. Extend your legs in front of you as you lower your arms overhead. Try to keep your arms and legs OFF the floor. Be careful not to arch your back during this exercise. Lower your legs ONLY as far as you can without placing strain on your lower back. 2 sets, 8 reps

 

Cat Stretch

Begin on the floor on your hands and knees, making sure that your feet are parallel and that you are positioned on your toes in order to maintain the proper foot-knee-hip alignment. Maintain a slight bend in your elbows to release tension from your neck and shoulders. Draw your belly button in toward your spine. Very slowly, alternate between arching your back while lifting your head toward the ceiling and rounding your back while lowering your head toward the floor. Feel the stretch in your back. Repeat 10 times

 

Triceps stretch

Bring your right arm up above your head. Bend your elbow so that your right hand reaches down toward your opposite shoulder blade. Grab elbow lightly with your left hand. Feel the stretch in your triceps. Hold 20-30 seconds. Switch arms.

 

Shoulder Stretch

Bring your right arm across body. Hold your arm in place at elbow joint with your left arm. Feel the stretch in your right shoulder. Hold 20-30 seconds. Switch arms.

 

 

 

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

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