During this week, we’re still exploring reconnection and how that feels. What that feels like in our bodies. Primarily focusing on breathing exercises to reconnect with our pelvic floor and core, still mobility work to keep our bodies moving but in a gentle way, and adding in a little more releasing of the front side of our bodies for this week. I’m sharing these exercises with y’all because they’ve felt good for ME at this time, but that doesn’t mean they’ll feel good for you too. So give them a try and see what feels best. Remember, REST is priority still. Rehab begins next week!
Diaphragmatic breathing:
- 3 sets of 3-5 seated 360 breaths
- 3 sets of 3-5 breaths in all fours breathing drill (think: breathing into our backs)
- In a tabletop position, find a slight rounding your upper back
- Inhale, breathing into your back, feeling it expand, and the PF move down
- Exhale to lift the PF up and in
Mobility:
- Thoracic Mobility (on all fours):
- 3 sets of 5-10 cat/cow
- 3 sets of 5 (each side) thoracic rotations
- 3 sets of 3-5 side seated side body opener
- Lean into a side seated position with one arm supporting your body
- Let the side body fall to the bed/couch to feel a stretch in the bottom rib cage
- Inhale to feel the ribs expand, exhale to relax
- Chest Mobility: kneeling
- 3 sets of 5-10 breaths chest openers
- Focus on keeping the ribs DOWN
- Hip Mobility: quad and hip flexor
- 3 sets of 3-5 (each side) camel pose
- Starting a kneeling position, place on hand down on the bed/couch behind you
- Extend the hips towards the ceiling to feel a stretch in the front side of the legs
- 3 sets of 30 seconds to 3 minutes quad and hip flexor alternative
- Start with one leg extended and the other bent to your side
- Slowly come down to your back (or stay on your forearms if that feels better/use pillows for support)
- Feel the stretch in the front side of your thigh