Realign Day 1

Outline:

Equipment needed:

  • – None.

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

  • 1. Transverse Abdominal Breathing
  • 2. Pelvic Floor Elevators
  • 3. 90-90 Breathing
  • 4. Chin Tucks
  • 5. Thoracic Upper Mobility
  • 6. Scapular Retractions

1. Transverse Abdominal Breathing

Activate and coordinate your pelvic floor with your transverse abdominis.

  • – Lying on your back with one hand above and the other below your belly button.
  • – Take a deep inhalation through your nose.
  • – Make sure to breathe deep into your back body filling all the spaces in your lunges so your abdomen and diaphragm expand.
  • – Exhale.
  • – open your mouth and say “HA” while doing so pull your ribs together and narrow your waistline.

2. 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 on the exhale 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.

3. 90-90 Breathing

This exercise will help you connect with your deeper abdominal corset, the transverse abdominals.

  • – Lie on your back with the feet on a wall, with knees bent to 90 degrees. Neck and spine should be
  • “neutral” and comfortable.
  • – Place one hand on the upper chest and one hand on the lower abdomen.
  • – Inhale through the nose slowly for a count of 3 or 4.
  • – Focus on “360° breathing”, fill your lungs so that the air pushes through your back and the sides of
  • your ribs are expanding with each inhalation.
  • – Exhale through the mouth slowly but with force for a count of 6 or 8.
  • – You will feel your transverse abdominals engage as you exhale.

4. 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.

5. 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.

6. Scapular Retractions

This exercise will help activate your upper back and will help in optimizing posture.

  • – Start in Table top position align your wrists under your shoulders and your knees under your hips.
  • – Shoulders should be down and away from the ears.
  • – Slide your shoulder blades down your back and together.
  • – Hold for a few seconds and release.