A Special Gift for Mother’s Day

To celebrate Mother’s day I thought it would be nice to give all the Mom’s out there a little workout they can use to help improve their muscular efficiency. I watch my wife and I am amazed at how she juggles everything with her own business and raising our 3 kids. Mom’s have an extremely tough job. A job I took for granted when I was a kid. I am sure most of us did. Now that I see how hard my wife works all day long I realize that I should have probably given my mom a little more slack. Maybe not been such a nuisance from time to time.

So I wanted to give out a nice easy stretching routine that Moms can do at the end of the day to help ease away the stress that comes with all they do. This routine can really be done at any time but try using it in the evening to help yourself unwind. 

Try to do the routine in the order it is listed and follow the sets and reps. It is a quick routine but also effective. If you have any pain or discomfort stop the exercise you are doing. Let us know if you have trouble and we can give you an alternative move.

3450347089_97df4f0e40_s Exercise #1 – Childs Pose – 30 seconds. From your hands and knees, sit back onto your heels while keeping your hands out in front of you in the floor. Breathe deeply and relax into this position.

 

3451163232_ccbc7f9560_s Exercise #2 – Salutation to the Sun – 30 seconds. From the Child’s Pose position, roll your body along the floor until you reach the extended position as shown. Hold this position.

 

3451159750_664947dbf8_s Exercise #3 – Supine Knee to Chest Stretch – 30 seconds each side. Lying on your back with both legs straight. Now using both hands, pull your right knee towards your chest as far as you can without pain and hold.

 

3451159258_a85d20a6c1_sExercise #4 – Lumbar Twist – 30 seconds each side. From the position of the knee to chest stretch, gently pull your knee across your body with the opposite hand. Place the other hand and arm straight out to your side. Try to keep your shoulders down and pull your knee across just until you feel a stretch. 

 

3450346959_b8eeca1cb1_s3450347013_239090b918_s Exercise #5 – Cats and Dogs – 10 times. From your hands and knees, Arch your back up keeping your arms straight and tuck your chin down towards your chest. Then keeping arms straight, drop the back down and look up. Repeat the motion going slow throughout the motion.

 

3450346845_d01afcb717_s Exercise #6 – Kneeling Hip Flexor Stretch – 30 seconds each side. From a kneeling position, place one leg out in front of you so the knee is directly over the ankle. Make sure you are far enough that you can lean into the stretch. Make sure your front knee does not go in front of the ankle and lean in until you feel a stretch through the front of the back leg. 

3451161986_d59fcdb3d0_s Exercise #7 – Kneeling Overhead Stretch – 30 seconds. From a kneeling position interlace your fingers with your arms straight, then lift them up over your head and hold. Keep your neck relaxed and breathe normally. 

 

We hope you enjoy your Mother’s Day workout! Thanks to all you Moms that work so hard to make life better for all those around you.

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  1. Could Exercise Prevent or Significantly Lessen the Symptoms of Fibromyalgia? wrote:

    […] have given away some free exercise routines in the past that are workouts designed to help with posture and alignment. We are also working on a […]

    July 6th, 2009 at 9:56 pm

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