The quick and easy exercise routine outlined here all starts with breathing and body awareness. All of the movements are performed while lying on your back.
How It’s Done
Lie down in a hook-lying position, which is on your back with your knees bent and your feet flat on the floor. Place your hands on your abdomen. Inhale slowly and deeply through your nose. As you inhale, your lower rib cage will likely expand and you’ll feel your hands rise as your abdomen rises. Exhale through pursed lips while applying light pressure to your abdomen with your hands, to “help” the process along. Spend a few moments lying there peacefully. Consciously allow your body to relax and be supported by the floor.
How It’s Done
To quickly establish a neutral spine:
Tilt your pelvis all the way forward and all the way back a few times. Then settle it in between these two extremes.
From there, you’ll perform the drawing in maneuver:
Take a nice deep inhale. Exhale while drawing your abdominal muscles in toward your spine. Let the exhale help you “hollow” your lower abdominal area.
How It’s Done
Place one arm around the knee on the same side. Bring the knee up towards your chest. As you do this, allow the bends in your knee and hip to increase, but only if you can bend that far without pain or discomfort. Keeping the first knee up, repeat with the other knee. Your end position will be with both knees into your chest and your arms wrapped lightly around the top of each shin (the front of your lower leg).
How It’s Done
In the hook-lying position, inhale, then exhale. During the exhale, draw your abdomen toward your back, and the floor. Allow this to naturally pull the bottom of your pelvis up off the floor. (Note: This will likely be a very small movement, especially at first. That’s okay. With practice, the range of the movement will likely develop. )Inhale and return to your starting position, gently replacing your pelvis and spine. Repeat a few times.
How It’s Done
In the hook-lying position, start with your arms down by your sides and straight, but don’t lock your elbows. Inhale, then exhale and raise your arms up. The goal is to bring them to a 90-degree angle with the floor, but if you have pain, a frozen shoulder, or another problem, just go as far as you can while still comfortable. Try to keep your trunk stationary as you move your arms.
