Duration: 5 Minutes
Props: Foam Roller
Difficulty: Beginners
Short series that will stabilize and strengthen your shoulders and core.
Reach & Pull
Benefits:
- Creates shoulder stability
- Opens your shoulder blades
Execution: Arms over shoulders and reach to ceiling. Inhale press arms down reaching long and with control. Exhale bring the arms to starting point. Ribs stay
anchored and movement is down from your the shoulders.
Repeat 10 times
Arm Circles:
Benefits:
- Activates your shoulders
- Builds endurance in the triceps, biceps, and forearms.
Execution: Come up with arms to circle around. Press down, open arms to sides, and circle back up. Reverse direction. Shoulders stay down, and belly pulled in.
Repeat for 5 in each direction
The Hundred:
Benefits:
- Helps build up core strength
- Improves long capacity
- Warms up the body
Execution: Bring your chin to your chest and stretch your arms long. Breath in for 5 and out for 5, pumping your arms long and strong, imaging you are splashing water off the floor. Eye gaze to belly the whole time. Lifting your head from your shoulders not your neck. If you feel neck pain keep head down (applies for all the exercises).
Repeat for 20 breaths /100 pumps.
**Challenge: bring your legs up to table top while maintaining balance, then out straight to 45 degree angle.
Single Leg Toe Tap:
Benefits:
- Strengthens your core, lower back and legs.
Execution: Bring the legs to table top position. Alternating legs reach your toes to the mat as low as you can without pupping your ribs. Rips and belly should stay anchored to the foam roller the entire time. Range of motion may be small, but if done
properly you will build up the muscles.
Repeat 10 times each leg
Double Leg Toe Tap:
Benefits:
- Strengthens your core, lower back and legs.
Execution: Reaching both legs down to the mat.
*Only advance if you are comfortable with prior exercises.
Repeat 10 times