Home | Equifit Services | Clinics | Photo Gallery | Contact Us

Exercises:

Exercise 3
Seated Row or seated WHOA!
Sit in good Posture with ears, shoulders, and hips in alignment. Tummy button pulled in toward your spine.

Keep the gentle natural curvature of your spine in place as if you were lying on the ground. With shoulders in place down and open, and shoulder blades retracted back and down. Take firm hold of an elastic or as in the photo a theraband (fixed to a banister or door knob) and draw back on the elastic as if to pull the elastic past the midline of your body. as in a rowing motion)

Extend your arms slowly and repeat buy drawing the elbows back again. Keep thumbs up and elbows close to your ribs keep the motion gliding. Repeat for 8 repetitions.
Work to increase the repetitions over the course of 2 weeks to 12 repetitions. Then decrease the number of reps after 2 weeks and begin working up to 2 sets of 8 repetitions. Gradually build to 2 sets of 12 repetitions over the course of the next 2 weeks. Remember to breath Exhale as you draw the elastic back toward your mid line.

 

Exercise 2
Ball Sit Starting position
To begin Sit upright on ball holding your arms in position as if you were holding reins. Shoulders relaxed back, down and level. Hips level tummy in (belly button toward spine to engage abdominals)

When comfortable and stable in this position, try lifting one heel off the floor. Then the other, maintain level hips and shoulders. Avoid rolling backwards on the ball or side to side.

If that exercise is easy to accomplish then try lifting your entire foot off the floor, if that is easy then check posture to ensure that you are maintaining level hips and shoulders then proceed to full leg extensions. Lift and hold for 10 reps per leg for 2 sets.

 

Exercise 1
The following is the first exercise to master in order to gain control of your core. It will also be integral for safely proceeding through the series of exercises I will be introducing over the coming year.

Core Start Position
To begin: Lie on your back with knees bent and feet flat on the floor.
Your lower back should have a natural gentle curve which you must maintain throughout the exercise, provided you have regular body alignment.
Elongate your spine by first drawing your shoulders up toward your ears.
Release your shoulders, then make them wide as you release them down your back, keeping the length in your spine.
Now bring the base of your shoulder blades gently together.
Keep the lower part of your rib cage from protruding, (keep it soft).
Line up your pelvic bone and your hips so they are on the same horizontal plane.
Avoid over arching or tucking the tail bone under too far.
Squeeze your lower abdominals in toward your spine as if you just put on pair of pants one size too small.
Now lift the front of the pelvic floor as if you are attempting to stop urine flow.
BREATHE !!! Hold for 10 seconds. Repeat 3 times.”

Muscles Involved:

Deep Core group, Transverse Abdominous, Obliques, Quadratus Lumbarum, Multifidus, Spinal Erectors, Illiopsoas, Pelvic Floor and Gluteals.