Lying
Half Twist
Stomach Crunch
Sit & Reach
Back Stretch
Running In Place
Lying Half Twist
Starting Position: You lie on your back with your
arms stretched out (like you were the letter 'T'.) Then
lift your knees so they are perpendicular to the ground
and then make sure your feet are parallel to the ground.
Your head should be looking at your knees.
What To Do: Now that you are in this position,
roll your legs to the left as far as possible the roll
your legs as far to the right as far s possible while
making sure your shoulders stay in contact with the
floor.
Routine: 3 sets of 6 repetitions
Stomach Crunch
Starting Position: Lie on your back with your
knees bent and your feet off of the floor. Place your
fingers (not your hands) behind your head.
What To Do: Without using your hands, arms, or
fingers, bring your knees to your head and your head to
your knees at the same time. Then return to the starting
position.
Routine: 3 sets of 12 - 20 repetitions
Sit & Reach
Starting Position: Sit on the ground with your
legs in a straddle position ... stretched out just short
of your maximum stretch.
What To Do: Placing your hands on the floor in
front of you, support yourself as you slowly lean
forward. Stretch forward as far as possible. Then site
back us. Place your hands on your right leg and slowly
lean toward your right leg while using your hands to
support yourself. Sit back up. Place your hands on your
left leg and slowly lean toward your left leg while using
your hands to support yourself. Sit back up.
Routine: 3 sets of 10 repetitions
Back Stretch
Starting Position: Kneel on your hands and knees
like your child is riding you like a horse. Keep your
legs slightly a part, your hands flat, and your head
looking ahead.
What To Do: Arch your back as much as possible. As
you do, roll your head down as if you were looking at
your belt buckle.
Routine: 3 sets of 10 repetitions
Running In Place
Starting Position: Stand up as straight as
possible. Place your arms straight down at your side.
Bend your elbows up so that your hands are parallel to
the floor.
What To Do: Run in place, making sure that your
knees come up and contact your hands every time.
Routine: 20 - 30 seconds in 3 sessions