Realign Bonus: Day 4

Outline:

Equipment needed:

• – Pilates ball or towel.

Complete 10 repetitions and 1-3 sets of each exercise.

• 1. Pelvic Floor Elevators
• 2. 90-90 Breathing with Ball Squeeze
• 3. Chin Tucks
• 4. Thoracic Mobility – Upper
• 5. Wall Angels
• 6. Bird Dog

1. Pelvic Floor Elevators

Learn how to connect with your pelvic floor in isolation.

• – Lie on your back in a relaxed position.
• – Relax your jaw, neck and shoulders.
• – Inhale and imagine your pelvic floor lifting up as if it where an elevator.
• – Raise it to the 1st floor (level of the pubic bone).
• – Raise if to the 2nd floor (level between pubic bone and navel).
• – Raise it to the 3rd floor (level of the navel).
• – Relax and fully release the pelvic floor before beginning again.
• – If you feel your thighs, glutes, toes or any part of your body tensing, release and start again.

2. 90-90 Breathing with Ball Squeeze

This exercise will activate and coordinate the pelvic floor, lower abdominals and the inner thighs.

• – Lie on your back with your feet on the wall and knees bent at 90 degrees.
• – Place a yoga ball, cushion or rolled up towel between your knees.
• – Inhale through your nose for a count of 3.
• – Exhale for a count of 6 through pursed lips and squeeze your knees together at the same time.

3. Chin Tucks

This exercise will help strengthen your neck muscles and help minimize forward head posture.

• – Lie on your back with bent knees.
• – Tuck your chin while keep your neck long.
• – Raise your head a few centimetres off the floor and hold for a few seconds.
• – Relax and return to the floor.

4. Thoracic Mobility -Upper

Open the upper back with this mobility movement.

• – For this exercise you will need a chair or bench.
• – Kneel in front of your chair.
• – Place your elbows onto the edge of the chair.
• – Position yourself so you form a flat back; do not allow your core to collapse.
• – Gently bend your arms back and proceed to lift your upper back to stretch.

5. Wall Angels

This exercise is an excellent postural exercise, it activates the upper back, chest and spinal muscles.

• – Stand with your upper back and head pressed against the wall.
• – Tuck your chin in.
• – Raise your arms over head onto the wall.
• – Slide your arms into a Y shape and then lower them to form a W shape.
• – Your head, upper back, hands and elbows should maintain contact on the wall throughout the movement.

6. Bird Dog

This exercise activates your glutes, erectae spinae and rectus abdominis. It helps stabilize your back and pelvis.

• – Start in table top position. Knees under hips and wrists under shoulders.
• – Engage your core and ensure you have a flat back.
• – Extend right arm and left leg at the same time and tap the mat with hand and foot.
• – Ensure that your back remains flat throughout the movement and that your hips stay in alignment.