Date: Friday December 27, 2019 at 3:38pm
feet close to the chair. Push the hips back and down until you slightly touch
the chair. Then push with legs and extend the knees until legs are straight
onto the back of the chair using it as support. Lower the hips down bending the
knees until parallel and the drive through the with the legs to standing again.
Hold the back
of the chair with one arm. Put one of your legs to the back and lower the knees
until you almost touch the floor. Then push with front and back leg to bring
both legs straight again.
same thing but this time engage the core to keep balance rather than use the
Knees on the
floor hands underneath shoulders. Slowly lower to the floor by bending at the
elbows until chest is almost at the floor and the push all the way to the top
time have knees off the floor and hips and shoulders in line. Repeat the
Hold on to the
chair. Keeping back straight lower head into the chair bending the elbows. Push
back up to return to starting position.
time instead of the chair use the floor this will be harder to keep back
straight. However gently lower head to the floor and back again.
Grab a weighted
object. Lie flat on the floor, bring the object from the stomach all the way to
the floor behind while keeping arms straight. Then return with arms straight
Advanced: Use a
heavier object or weight if you have one and repeat more slowly to engage back
and core muscles more fully.
Hands on the
side of the chair feet out in front. Gently lower your hips to the ground
bending the elbows and then pushing back through making the arms straight
again. If you find this difficult bring feet in closer to the chair.
Advanced: Having your feet further out will make this movement harder.
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