Holidays are for enjoying yourself, however there’s a few things you can do to limit stiffness and maintain your core strength.
MobilityRoll Down
This would normally feature in your mobility section. Try to focus on re-stacking the vertebrae on the way up, and realigning neck and shoulders
Spine Twist
Sitting on a block to allow greater spine movement, with focus on lengthening the spine and realigning the shoulders. Gently rotate from left to right remembering to breathe. After a few, check your shoulders as they have a tendency to raise up during this move. Keep them back and down.
Cat Stretch
This can be used as a release or preparation, with the focus on shoulder stability and finding neutral alignment after the stretch.
ExercisesSwan Dive Preparation
Lie on your front. Make sure you are in neutral spine. This is a bit tricky as it feels like you are pushing your pubic bone into the floor. Once you have that, switch on your TVA and pelvic floor, and slide your shoulder blades back and down. Focus on shoulder positioning to strengthen the upper back and help the shoulder blades stay in the best position for good posture and stability. To progress, lift your head and shoulders slightly, but keep the movement small.
Shoulder Bridge
This would be performed lifting 1 vertebrae at a time until you find your neutral alignment at the top. Pay particular attention to knee alignment and stability throughout.
One Hundred
Laying supine, in neutral spine, TVA and pelvic floor engaged. It is useful to check your hip stability with hands. Raise 1 leg to 90 degrees without tilting the pelvis. If you can raise the second leg also, without doming the abdominals, this will be an extra challenge.
StretchesGlute Stretch
Laying on your back with your knees bent, place your right ankle on to your left knee. Pick up your left leg, and reach behind your left thigh. Repeat on the other side.
Hamstring Stretch
Laying on your back with your knees bent, place your right leg into a towel and raise it with a straight leg. Hold for 15-20 seconds. Repeat on the other side.
Repeat the mobility moves from the beginning of the session.
Happy holidays!
