Exercises to Improve flexibility, strengthen muscles, release tension and enhance breathing through body awareness
Flex/Point Exercise and Sphincter Contraction
1
Starting Position
Begin with a comfortable lying position on your back
2
Lift Feet
Lift your feet while contracting the sphincter muscles
3
Lower Feet
Lower your feet while releasing the sphincter muscles
4
Repetitions
Repeat the movement 10-15 times at a slow, controlled pace
Knees to Chest (Rocking) Exercise
1
Starting Position
Lie on your back with knees bent and feet on the ground
2
Pull Knees
Using your hands, pull your knees towards your chest
3
Rock
Gently rock your body up and down
4
Repeat
Perform 10-15 repetitions, as comfortable
Objective: Improve lumbar spine flexibility and strengthen abdominal muscles.
Key points: Maintain gentle and controlled movement while contracting abdominal muscles
Side-Lying Knee Exercise
1
Lie on your back
Bend your knees and rotate your knees to the sides while slightly rotating your pelvis. Repetitions: 10-15 repetitions, 2-3 sets. Key points: Maintain deep breaths and controlled movement.
2
Rotate knees
Keep your knees bent and rotate your knees to the sides, performing a slight rotation of the pelvis.
3
Return to starting position
Return your knees to the starting position.
4
Repeat
Repeat the movement 10-15 times for 2-3 sets.
Piriformis Stretch and Release
1
Lie on your back
Start by lying comfortably on your back.
2
Place your ankle on your knee
Place the ankle of one leg on the knee of the other leg.
3
3. Pull your knee towards your chest
Pull the bent knee towards your chest.
4
4. Hold and release
Hold the stretch for a few seconds and release.
5
5. Repetitions
Repeat the exercise 3-5 times on each side.
Buttocks Lift and Sphincter Contraction
Objective: Strengthen gluteal muscles and pelvic floor
1
How to perform
Lift your buttocks while contracting your pelvic floor muscles, hold for a few seconds.
2
Repetitions
10-15 repetitions, 2-3 sets
3
Key points
Maintain control over the movement and avoid pain.
"Cat" Exercise
1
Starting Position
Start on all fours, hands under your shoulders, and knees under your hips.
2
Hollowing the Back
Inhale while lifting your head and chest, and lowering your belly towards the floor.
3
Rounding the Back
Exhale while rounding your back up, and lowering your head and chin towards your chest.
4
Return to Starting Position
Return to the starting position and continue breathing deeply.
"Cobra" Exercise
1
Lying on your stomach
Start by lying on your stomach with your hands by your sides
2
Lifting the upper body
Lift your chest and head off the floor using your back muscles
3
Keeping shoulders relaxed
Make sure to keep your shoulders relaxed and away from your ears
4
Breathing and awareness
Keep your breathing regular and be aware of the sensations in your back and neck
Downward-Facing Dog Exercise
The Goal: Stretching the spine, strengthening core muscles and calming the mind
1
Starting Position
Get on all fours, with your knees hip-width apart and your hands shoulder-width apart, with a neutral spine.
2
Inhale
Lift your hips up, extending your head towards the floor, until a comfortable stretch is achieved.
3
Exhale
Return to the starting position.
4
Repetitions
Aim for 5-10 repetitions.
Diagonal Exercise and Core Strengthening
1
Core Muscle Strengthening
This exercise strengthens the inner core muscles that support the spine and pelvis.
2
Balance Improvement
The exercise trains the body to maintain balance while lifting an arm and leg.
3
Coordination Enhancement
This exercise improves coordination between hands and feet.
4
Correct Execution
Stand on all fours, knees hip-width apart and hands hip-width apart. Ensure that your back is straight and your abdomen is pulled in.
5
Highlights
Lift your right hand and left leg diagonally, keeping the body stable. Repeat the action on the other side.
Lying Exercise on a Book or Yoga Block
Opening the Chest
Expanding the chest for improved breathing and more efficient oxygen intake for the body
Stretching the Chest and Shoulder Muscles
Relieving tension and increasing the range of motion in the chest and shoulder area
Improving Posture
Supporting better and more upright posture through chest opening
1
Preparation
Find a comfortable surface to lie on. Place the book in the center of the surface, horizontally.
2
Lying Down
Lie on your back, so that the top of your shoulder blades rest on the book. Ensure the book is positioned under your chest.
3
Breathing
Take deep and long breaths through your nose, and exhale through your mouth. Focus on expanding your chest with each inhalation
Duration of the exercise: Lie on the book for 5-7 minutes
You can slightly change the position of the book to find the most comfortable spot
Comfort
Make sure you are lying comfortably. If you feel any pain, stop the exercise.
Breathing
Focus on deep and regular breathing. Breathing helps relaxation and stress relief.
Patience
Give your body time to adapt to the position. Over time, you will feel more comfortable and can extend the duration of the exercise.
Consistency
Perform the exercise regularly, several times a week, to see significant improvement.