Recover Day 2

Outline:

Equipment needed:

• – Chair

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

• 1. Cat Cow
• 2. Bird Dog Knee to Elbow
• 3. Serratus Press- With Chair
• 4. Hip Dips with Bent Knees
• 5. Clam Shells

1. Cat Cow

This exercise will help warm up your spine.

• – On your inhale, arch your back, let your belly relax and go loose.
• – Lift your head and tailbone up towards the sky.
• – Exhale and pull your abdominal muscles in and push your back up to the sky.

2. Bird Dog – Knee to elbow

This exercise primarily targets the erector spinae, transverse abdominis and rectus abdominis. Bringing the knee and the elbow together makes the exercise more challenging.

• – 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 upon return to centre bring elbow to knee.
• – Ensure that your back remains flat throughout the movement and that your hips stay in alignment.

3. Serratus Press- With Chair

This exercise aims to activate the serrarus muscles that are under your armpit and along your ribcage. These muscles are responsible for movement of your scapula, arm as well as ribs during breathing.

• – You will need a stable chair or bench.
• – Kneel in front of the chair and assume plank position with hands placed securely on the chair.
• – Ensure that your core is active and engaged.
• – Shoulders should be down away from the ears.
• – Arms extended but elbows are not locked.
• – Slowly sink your chest towards the chair and then raise up again to a flat back.
• – The focus is on the serratus muscle which is located on the side body just under the armpit.
• – *there is no need to squeeze the shoulder blades together with force.

4. Hip Dips with Bent Knees

This exercise will help activate your core, hips, thighs and glutes.

• – With one or both knees bent for support assume a side plank position.
• – Elbow is directly under your shoulder.
• – Do not sink into the shoulder.
• – Raise your hips off the floor and return to start.

5. Clam Shells

This exercise targets the gluteus medius and maximus as well as the abductors. This exercise helps stabilize the pelvis and strengthen the pelvic floor.

• – Lie on your side with knees bent at 90 degrees.
• – Align your hips so that they are stacked one on top of the other.
• – Lift your knee up while keeping your feet together.
• – Raise your leg and do not allow your hips to come out of alignment.
• – Squeeze your glutes at the top of the movement.