PUBLISHED 07/19/2007
Trunk Rotations
With your hands on your hips, your legs straight and your feet pointing straight ahead, rotate your trunk clockwise 10 times. Then rotate your trunk counterclockwise 10 times. Keep your head facing forward throughout.
Shoulder Shrug and Variations
Stand with your feet hips' distance apart. Bring your shoulders straight up and down, as much as you can move them, three times.
Return to the start position. Move your shoulders forward as if to pinch your pectorals together. Repeat three times.
Return to the start position. Move your shoulders down and in as if to pinch your shoulder blades together.
Return to the start position. With your arms parallel to the ground, move them as if swimming forward. Repeat for three sets of "strokes." Then move your arms as if swimming backward for three sets of "strokes."
Return to the start position. Bring your hands to your hips so that your elbows are at a 90-degree angle and pointing behind you. Pinch your shoulder blades together three times in each of these positions for your palms: palms up, palms down and palms sideways.
Return to the previous start position, with your elbows at a 90-degree angle and pointing behind you. Swing your forearms across your body in front, alternating right over left, left over right. Do three in each of these positions: palms up, palms down and palms sideway.
Bridge and Variations
Lie on your back, with your feet underneath your knees, pointed straight ahead and approximately 1 foot from your butt. Bring your hips up so that your lower back and upper legs are parallel. Hold for 10 seconds. Repeat 10 times.
Return to the start position. Bring your hips up as in the previous motion. From that position, extend one leg out straight, and hold for 10 seconds. With your leg still extended, do 10 butt- ups (i.e., touch the floor with your butt).
Repeat the above sequence with the other leg.
Return to the start position. While keeping your knees in line, straighten one leg. Do 10 "butt ups" as above.
Return to the above start position. Bring your raised leg to 45 degrees. Do 10 "butt ups."
Return to the above start position. Bring your raised leg to 90 degrees. Do 10 "butt ups."
Repeat the above three exercises with your other leg straight.
