Pelvic clock:
Slowly and gently roll your pelvis around in a circle. 5 each direction. I’m not kidding, make these as slow and gentle as possible. Take the amount of effort you start with and cut it in half. This should feel like you’re a baby being rocked.
Swimming:
Lift opposite arm and leg. Engage your core, lengthen your neck, slide your shoulder blades down and out to the sides of your ribcage. Think length over height.
Step up:
Hold on to something, lean forward, hinging at your hips, step up onto a block or bench. Reach back with your leg and lean forward to step back down.
Upright flye:
Hold light weights. Imagine a balloon in front of you getting bigger as you extend your elbows out to the side.
Fish pose:
Support your upper back with a block, (You may be most comfortable with a couch cushion or yoga bolster under your head as well). Take 5 deep breaths allowing your chest to relax.
Want to do these with us live? Join one of our weekly Zoom classes.
Anne McCranie is a Vancouver Washington based personal trainer and licensed massage therapist. These photos are meant to remind you of moves we have done together. This is not an exercise prescription. You are in charge of taking good care of you. Do not do anything that causes pain. Please see your medical professional prior to beginning a new movement program.