Move Better 1
Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below.
- Wall slides x15 repetitions
- Lying Figure 4 Stretch x90 seconds per side
- Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom
Total Body 1
Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below.
- Knee to Elbow x10 repetitions per side (alternate legs)
- Reverse Lunge x5 repetitions per side (alternate legs)
- Jumping Jacks x15 repetitions
- Walking Lunge x5 repetitions per side (alternate legs)
Exercise Demonstrations and Coaching Tips:
Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions.
Most people will try to compensate in order to make up for a lack of shoulder mobility. You can see this when the camera moves to a side angle by looking at the extension in my low back (notice the gap between my low back and the wall) and my ribs which are flaring out.
To get the most out of this exercise, try to keep your low back flat and your ribs down. If you are unable to touch the wall with your forearms, that is ok. Just reach back as far as you can. With repetition and consistency, this will improve which will be noticeable when performing any movement that involves you rotating or looking over your shoulder.
Lying Figure 4 Stretch
Begin by laying on your back with your knees bent 90 degrees and your feet flat against a wall about shoulder width apart. Push against the wall to pick your hips up off the floor and cross your leg so that your ankle is touching your knee. From there, drop your hips back down so that you feel a stretch along the back of the leg that is crossed. Hold for specified amount of time.
To increase the stretch, position your butt closer to the wall before crossing your leg. You can also push your knee towards the wall to increase the stretch (as shown at the :14 second mark of the video).
Cat Camel Stretch
Think about moving one spinal segment at a time starting from one end and working your way to the other. Slowly drop the shoulders down and arch the back as much as you can. Hold it for 3-5 seconds before slowly moving into a rounded back position and holding for 3-5 seconds.
Knee to Elbow
Make sure to keep your elbows straight and directly under the shoulders. Bring your knee up towards your forearm without letting your hips drop causing your low back to go into extension.
Start with feet together. Step backwards with one leg and bend that knee down close to the floor. Just shy of the back knee hitting the floor, push through the front heel to drive you back up to the starting position and repeat with the other leg. Alternate for specified number of repetitions.
Try to keep your shoulders back and not bend forward throughout the movement. You want to step back far enough to create enough distance between the back knee and front heel so you can keep your weight on your heel when returning up to the starting position.
Start with the feet together and hands by your side. As you split your feet laterally, reach both arms out to the side and overhead. As quickly as possible, jump back into the starting position returning the hands by your side.
Start with feet together. Step forward with one leg, bending the back knee down towards the floor. Keeping the majority of your weight on the heel of the front leg, bring the back leg up so that your feet are together again. Repeat on other leg. Alternate sides for specified number of repetitions.