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Mindful Monday
How to use your body to soothe your mind. Calm Practice Bridge Breathing A calming movement practice to synchronize our body and breath. Here’s how! Lie on your back with your feet flat on the floor, your knees pointing towards the ceiling, and your arms alongside your body. As you inhale, press your feet to…
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Fun Fit Friday
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Eleventh Day of Stretchmas
Stretching Tips: Part 1 Pandiculate After an extended period of sitting, stand up and stretch your arms and legs. It reminds your brain that you have limbs as well as relaxing tight muscles. Aim for at least once every hour (if not more). Move, stretch, twist to release the fascia around the muscles and organs, and…
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Tenth Day of Stretchmas
Plank Hip Extension Regression: Place elbows on elevated surface such as, a bench or couch Progression: Increase time to 45 seconds each side Hold for 30 seconds each side, 3 times
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Ninth Day of Stretchmas
Hip Bridge Single-Leg Regression: Bend raised leg at 90 degrees Progression: Straighten raised leg Perform 10 repetitions on each leg, 3 times
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Eighth Day of Stretchmas
Bird-Dog Knee Touch Perform 10 repetitions (each side) alternating sides, 3 times
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Seventh Day of Stretchmas
Curl Up Regression: Elbows Assist (on the mat) Progression: Elbows Raised (off the mat) Perform 10 repetitions, 2 – 3 times
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Sixth Day of Stretchmas
Hip Bridge Regression: Arms down Progression: Arms up Perform 10 repetitions, 2 – 3 times
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Fifth Day of Stretchmas
Bird-Dog Perform 10 repetitions alternating sides (10 on each side), 3 times
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Fourth Day of Stretchmas
Side Plank Modification: Perform on knees Hold for 20 seconds on each side, 2 times
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