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Mobility & Flexibility Class
Download materials for the Mobility/Flexibility Class currently being held. Please contact me directly for any questions or concerns you have. Click on the image of the mobility guide to download the file. |
POSTURE EXERCISES:
4 exercises I will demonstrate in class that I'd like you to do everyday:
1. Shoulder push down -
Standing up straight, with arms by your side, fingers pointing down, gently press down with shoulders and then release. Repeat 20-30x
2. Scapula press back -
Standing upright, gently press back shoulder blades and then release. This is isolating the scapula - not using the arms or shoulders excessively. See if you can press down and back with scapula
3. Wall sit - for pelvic tilts.
Standing up against a wall, walk your feet out a few inches so that you can slightly bend knees (knees never go over toes here) and slowly flatten lower back against wall, removing any space between wall and lower back, and slightly tilting pelvis forward. Do 10 pelvic tilts.
4. Posture - Then bring hands up towards wall, bending at elbow, focussing on posture- shoulders low and blades towards wall. Hold hands there for 15 seconds then release - repeat 5 times
4 exercises I will demonstrate in class that I'd like you to do everyday:
1. Shoulder push down -
Standing up straight, with arms by your side, fingers pointing down, gently press down with shoulders and then release. Repeat 20-30x
2. Scapula press back -
Standing upright, gently press back shoulder blades and then release. This is isolating the scapula - not using the arms or shoulders excessively. See if you can press down and back with scapula
3. Wall sit - for pelvic tilts.
Standing up against a wall, walk your feet out a few inches so that you can slightly bend knees (knees never go over toes here) and slowly flatten lower back against wall, removing any space between wall and lower back, and slightly tilting pelvis forward. Do 10 pelvic tilts.
4. Posture - Then bring hands up towards wall, bending at elbow, focussing on posture- shoulders low and blades towards wall. Hold hands there for 15 seconds then release - repeat 5 times
Shoulder Mobility
For this first exercise, you can alternate arms. You must first stand up nice and straight with shoulders low. You can also slightly bend arms and ease into it if you have shoulder sensitivity.
For better form, i recommend laying down and doing this motion overhead. This helps to keep you in good posture with neutral spine/neck.
