Back Extensions on the Mat (Intermediate)
This exercise focuses on strengthening the lower back. Start this exercise by lying face down on the mat. Your legs should be together, and arms bent with your hands resting underneath your forehead. Exhale and slowly lift both head and arms up together in one motion. Hold for 2 seconds, exhale and release. Return to […]
Neck Stretch Forward
This exercise is designed to relieve tension in the neck. Instructions Start in a standing position with feet shoulder width apart. Bring your left ear towards your left shoulder and hold. Hold for 2 seconds. Gently roll your head forward and bring your chin in towards your chest. Hold for 2 seconds. Roll your head […]
Lateral (Side) Neck Stretch
Simple Side Stretch for the neck. Instructions Begin this stretch standing straight with feet shoulder width apart. One arm should be bent, with the palm of your hand resting on the side of your head. Bend your neck carefully and slowly toward your shoulder, pushing very slightly with your hand. When you feel the stretch […]
Neck Stretch to the Side
This stretch focuses on relieving the tension in your neck and shoulders. Instructions Begin in a standing position with your feet together and arms at your sides. Bring your left ear down towards your left shoulder and hold. Bring head back up to center. Alternate sides by bringing your right ear down towards your right […]
Dumbbell Shoulder Shrugs
This exercise focuses on working your shoulders/neck (upper trapezius). Instructions Start by standing with your feet shoulder width apart and your knees slightly bent. The dumbbells should be held at your side with your palms facing in. Exhale and lift your shoulders straight up in a slow motion, keeping your arms straight. Hold for 2-3 […]