Wall Angels- position yourself standing flat against the wall. 3 positions for this exercise. (1) placing elbows at side while trying to have arms/hands touch wall behind you (making a ‘W’ with your arms). Hold. (2) position arms at 90 degree angle (like a goal post) trying to get arms/ hands flat against wall behind you. Hold. (3) extend arms up over head, trying to flatten arms against wall behind you. Hold.
30 sec. Hold, 3 reps, 2x a day
Cat Cow- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Place your shins and knees hip-width apart. Center your head in a neutral position.
- Begin by moving into Cow Pose: Inhale as you drop your belly towards the floor. Lift your chin and chest, and gaze up toward the ceiling.
- Broaden across your shoulder blades and draw your shoulders away from your ears.
- Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
- Release the crown of your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
30 reps, 2x a day
Cat ONLY- As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Release the crown of your head toward the floor, but don’t force your chin to your chest.
30 reps, 2x a day
Cow ONLY- Inhale as you drop your belly towards the floor. Lift your chin and chest, and gaze up toward the ceiling.
30 reps, 2x a day