Realign Day 2

Outline:

Equipment needed:

  • – None.

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

  • 1. Transverse Abdominal Breathing
  • 2. 90-90 Breathing
  • 3. Chin Tucks
  • 4. Thoracic Mobility- Side Lying
  • 5. Dead Bug Foot Taps

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. 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.

3. 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.

4. Thoracic Mobility – Side Lying

This exercise will help you gain mobility through the mid-back. This is important for spine health as well as your core and pelvic floor.

  • – Lie on your side with bent knees.
  • – Bend your top arm at approximately 90 degrees.
  • – Gently twist towards the back and return to the middle.
  • – You can place your bottom arm on the top of your legs if you find that they tend to lift (additionally you can place a small pillow between the knees for
    extra support).

5. Dead Bug Foot Taps

This exercise helps to strengthen the muscles along the spine, the deep transvers abdominis and activates the pelvic floor.

  • – Lie on your back with your arms and your legs straight up towards the ceiling. Bend your knees at a 90-degree angle.
  • – Lower leg toward the floor slowly and with control.
  • – Return to center and then repeat on the other side.