TV Stretches

Begin seated, feet flat on the floor, knees tracking right over your toes. Tilt your head to the right bringing your right ear towards your right shoulder. Switch sides twice. Hold the last time each side and give yourself a gentle stretch with your hand. Now, return to your seated position. Turn your head to the right then to the left. Repeat twice. Hold the last time, curling your chin into your armpit and possibly using your had on the back of your head to increase the stretch. Finally, interlace your fingers behind your head. Curl your chin to your chest and gently stretch.

The Hundred Breathing

Seated tall, inhale for a count of five then exhale for a count of five. Do ten sets of this breathing concentrating on keeping the powerhouse pulled in and up and breathing into your lower back and sides.

Cat and Cow

As you inhale, arch your back opening your collar bone and tilting your tailbone towards the back of your head. Exhale round your spine trying to bring the crown of your head towards your tailbone. Keep the connection to the powerhouse throughout.

Knee Stirs

Sitting tall pull your right knee into your chest. Without moving anything but your arms and knee circle your knee in the hip joint three times in each direction. Think of using your powerhouse to move your knee not just your hands.

Knee Holds

After the last knee stir release your hands and hold each knee into your chest with your powerhouse for the count of five.

Side Bend

Sit tall and cross your arms across your chest. Pull your powerhouse in and up and bend right then left just moving your upper body not your hips.

Twist

Stay in the same seated position as the side bend and now twist the upper body to the right then the left, avoiding moving your hips.

Roll Down

Inhale sit up tall. As you exhale curl your chin to your chest rounding your spine forward toward your knees. Keep your tailbone and sits bones pointing straight down towards the floor and avoid “tucking” the pelvis under. Then roll up sequentially through your spine until you are sitting up tall once again. Use your hands on your thighs to guide you if you need. Repeat this three times. On the last rep reach down and grab onto your ankles to get a deeper stretch.

Hamstring Stretch

While standing, open your feet hip width a part, place your hands on something hip height and bend your knees a lot. Arch your back and try to keep your tailbone sloped upwards as you attempt to extend your legs slowly.

2x4

After your stretch stand in a small Pilates stance (heels together feet no wider than a fists width apart) Place one had on a seat back or wall. Bend your knees keeping your heels on the floor. Lift just your heels glued together. Next extend your legs. Finally lower your heels to the floor keeping your legs straight. Repeat by starting with straight legs, lifting your heels, bending your knees, lowering your heels, straightening your legs. Keep your powerhouse engaged and your heels superglued together the whole time.