1. Cat-Cow Stretch
How to Perform:
Start on all fours, with your wrists directly under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone upwards (Cow Pose).
Exhale as you round your back, tucking your chin and tailbone (Cat Pose).
Reps/Sets: Hold each position for 5 seconds, 10 reps, 3 sets.
Benefits: Improves spinal mobility, reduces back stiffness, and enhances posture.
Tips: Move slowly and synchronise your movements with your breath.
2. Bird Dog
How to Perform:
Begin on all fours, with a neutral spine.
Extend your right arm and left leg simultaneously, keeping your core engaged and back flat.
Hold for 5 seconds, then return to the starting position.
Repeat with the opposite arm and leg.
Reps/Sets: 5 reps per side, 3 sets.
Benefits: Strengthens the core, lower back, and balance.
Tips: Avoid letting your hips tilt or rotating your spine during the movement.
3. Side Planks
How to Perform:
Lie on your side with legs straight, supporting your body on your forearm and the side of your foot.
Lift your hips off the ground to form a straight line from head to feet.
Hold for 5 seconds, then lower back down.
Reps/Sets: 10 reps per side, 3 sets.
Benefits: Targets obliques, strengthens the core, and improves shoulder stability.
Tips: Keep your body aligned and avoid letting your hips sag.
4. Single-Leg Glute Bridge
How to Perform:
Lie on your back with one knee bent and the other leg extended straight.
Press through the heel of the bent leg to lift your hips, keeping your extended leg in line with your torso.
Hold for 5 seconds at the top, then lower back down.
Reps/Sets: 15 reps per leg, 3 sets.
Benefits: Builds glute strength, enhances hip stability, and engages the hamstrings.
Tips: Keep your core tight and avoid arching your lower back.
5. Touchdown Squats
How to Perform:
Stand on a step with one foot, letting the other foot hover off the edge.
Push your hips back and bend the supporting knee, gently tapping the heel of the hovering foot to the ground.
Return to the starting position.
Reps/Sets: 10 reps, 3 sets.
Benefits: Improves balance, strengthens the glutes and quads, and increases stability.
Tips: Keep your chest up and ensure your knee tracks over your foot.
6. Split Squats
How to Perform:
Place one foot on a bench behind you and the other foot firmly on the ground.
Lower your back knee toward the floor, keeping your torso upright and front knee over your toes.
Push through the front heel to return to the starting position.
Reps/Sets: 5 reps per side, 3 sets.
Benefits: Builds quad and glute strength, enhances balance, and increases hip mobility.
Tips: Avoid letting your front knee collapse inward.
7. Standing Tibialis Raises
How to Perform:
Stand with your back against a wall, feet a few inches away.
Lift your toes off the ground as high as possible, keeping your heels planted.
Lower your toes back down with control.
Reps/Sets: 25 reps, 3 sets.
Benefits: Strengthens the tibialis anterior, reduces shin splints, and enhances ankle stability.
Tips: Perform slowly to maximise the range of motion.
8. Banded Chest Press
How to Perform:
Anchor a resistance band at chest height.
Hold the band handle with one hand and step away to create tension.
Press the band forward with one arm, keeping your core engaged.
Return slowly to the starting position.
Reps/Sets: 10 reps per arm, 3 sets.
Benefits: Targets chest and tricep strength while improving shoulder stability.
Tips: Keep your movements controlled and avoid letting your torso twist.
9. Banded Row
How to Perform:
Anchor a resistance band at waist height.
Hold the band handle with one hand and step back to create tension.
Pull the band towards your torso, squeezing your shoulder blade at the end of the movement.
Slowly return to the starting position.
Reps/Sets: 10 reps per arm, 3 sets.
Benefits: Strengthens the back, shoulders, and biceps.
Tips: Keep your elbow close to your body and avoid shrugging your shoulder.
10. Single-Arm Lat Pulldown
How to Perform:
Anchor a resistance band overhead.
Kneel on one knee (opposite to the pulling arm) and grab the band handle.
Pull the band downward, leading with your elbow and engaging your lat muscle.
Return to the starting position with control.
Reps/Sets: 10 reps per arm, 3 sets.
Benefits: Builds lat strength and enhances upper body stability.
Tips: Keep your movements smooth and avoid arching your back.
Comprehensive Strength and Stability Program.
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