Morning Program

• Wrist Flexion and Extension:

Gently bend your wrist forward and backward. Hold 5 seconds.

3 sets of 8 each per wrist.

 

• Wrist Stretch:

With your left hand, help to bend your right wrist down by pressing the back of your right hand (your right arm should be stretched out in front of you) and holding it down for 15 to 20 seconds. Next, stretch your right hand back by pressing the fingers in a backward direction and holding it for 15 to 20 seconds. Switch hands.

2 sets of 10 per wrist.

 

• Core Exercise: Bicycle Crunch

Lie on your back on the floor and lace your fingers behind your head. Bring your knees in toward your chest and lift your shoulder blades off the ground. Tuck your chin and draw your belly button in toward your spine. Extend your right leg, turn your upper body toward the left and bring your right elbow toward your left knee. Extend your left leg, turn your upper body toward the right and bring your left elbow toward your right knee. Repeat at a steady pace.

2 sets, 8 reps

 

• Upper Body Strength Exercise: Triceps Dips

Find a stable chair, bench or table that will support your weight. Sit on your base of support and place your hands on either side of your hips so that your palms are resting on the support and your fingers are hanging over the edge. Place your feet on the floor, as far in front of you as possible. Draw your belly button in toward your spine and squeeze your glutes. Lower yourself off the support leaving your hands in place. Keep your back and your head in proper alignment. Slowly lower your hips as far as you can, bending your elbows backward so your arms remain close to your sides. Push yourself back up using your arms.

1 set, 8 reps

 

• 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.

 

• Triceps Stretch

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

 

Evening Program

• Glute Exercise #1

Lie face down on the floor and lace your fingers under your forehead. Firmly press your hip bones and pubic bone into the floor. Draw your belly button in toward your spine and squeeze your glutes. Pointing your toes, gently bring your heels together and lift your knees off the ground 1-2 inches. Hold 4-6 seconds.

1 set, 8 reps

 

• Glute Exercise #2

Lie face down on the floor and lace your fingers under your forehead. Firmly press your hip bones and pubic bone into the floor. Straighten your legs and point your toes. Draw your belly button in toward your spine and squeeze your glutes. Raise your legs 1-2 inches off the floor and bring your heels together. Gently tap your heels together 8 times and release.

2 sets, 8 taps

 

• Balance Strength Exercise: Single Leg Squat

Stand with feet shoulder-width apart, toes pointing straight ahead and knees aligned over feet. Lift chest, retract shoulders slightly, tuck chin and place hands on hips. Draw your belly button in toward your spine and squeeze your glutes. Lift your right leg slightly off the ground, flex your foot and slightly bend your knee. Slowly begin to squat down, bending both knees and hips as if sitting into a chair. Try to keep your feet pointed straight ahead. Lower until the first sign of compensation. Hold for 2 seconds. Slowly stand upright by pushing through your stabilizing heel using your abs and glutes. Switch legs.

Try to do as few or as many as you can. The more you do, the better your balance will become!

 

• 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 ground and your chin tucked. Hold 20-30 seconds. Switch legs.

 

• Hip Flexor Stretch

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

 

 

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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