Fit to Print Volume 25 Issue 3 September 2016 | Page 24

Rise and Stretch...
continued from page 9

waited so long! Please feel free to
contact me if you need clarification or
have any questions about these stretches
and others.
Dina@fitnessincentive.com

neutralize your pelvis and inhale,
reach your arms overhead, interlace
your fingers and turn your palms to the
ceiling. Keep your spine neutral and
shoulders down, and you reach palms
toward ceiling extending through the
elbows. Inhale, lift the chest and lift
the ribs off the hips, extending the
spine slightly beyond neutral. Exhale,
and round slightly forward through the
upper body. Option: Take gentle
lateral (side bends) with the breath as
well.

The Long Body Stretch

pelvis and spine back to neutral. Repeat
with breath 3-5 times. * Variation:
Reach arms overhead instead of at sides.
5.Lumbar Curl - (posterior (rear) pelvic
tilt) - Starting as above, lying on back
knees bent, feet flat, neutral spine, arms
alongside the body. Exhale roll your hips
back slightly, toward your ribs (pubic
bone tilting toward you) feeling the
lower back and waist pull toward the
mattress (try not to grip your butt),
maintain stability in head, neck, and
shoulders. Inhale, return pelvis to
neutral. Repeat 3-5 times.

Bonus Stretches:
Sleepy Dog- Once you are fully stretched
and step out of bed. Stand on the side
of the bed facing mattress. Bend your
knees slightly sitting some weight back
toward your heels and bring your hands
to the side of the mattress in front of
you. Take a few steps back until your
elbows are fully extended. Keep knees
slightly bent and straighten your spine
bringing chest down until your trunk is
parallel to the floor take deep breaths
bringing your head and chest lower as
flexibility allows. Inhale, lengthen the
spine and press away from the bed.
Exhale, relax...repeat 5-8 times. Bend
and straighten elbows as needed.
*Variation: Add a cat stretch here flexing (rounding) the spine on the
exhale, lowering head between arms and
lengthening the spine through the back
arch (extension) on the inhale. Repeat
5- 8 times. Carefully support yourself up
to stand and shake out your limbs!
Seated Long Stretch - Once you are
seated, hang your legs off the side of
bed. Move forward toward the edge of
the mattress, and if able to reach the
floor with your feet place them flat on
the floor. In this seated position,

24

Seated Twist

The Simple Twist

Seated Twist - Sit as above or crosslegged on your bed. Inhale, lift arms
to shoulder height, exhale, twist your
upper trunk to your right. Take your
left hand across to your right thigh
bending elbow to gently pull on the
thigh to twist a little deeper. Place the
right hand on the mattress behind you
to help you lift your spine tall into the
center. Try not to rock off either
sitting bone keeping even weight in
the hips. Inhale, lengthen, exhale,
twist 3-5 breaths….return to center,
repeat on left side.
Sleepy Dog Spinal Flexion

Remember, it is extremely important
to be aware how you get off your bed.
Be sure to roll onto one side and
support yourself up to sit, and then
hang your legs off the bed to find the
floor with your feet. If you have an
injury, chronic low back pain, etc. It is
best to roll onto your side toward the
side edge of your bed, coming to all
fours to carefully step one foot off to
the floor at a time while supporting
your body with your hands on the bed.
Once both feet are on the floor bend
the knees, engage your abdominals,
place your hands on your thighs
supporting yourself to stand.
Now you are ready to tackle your busy
day!!!! Do yourself a favor