I do these 10 exercises and stretches every Tuesday and Friday morning. I do about 10 reps of each and if it is a focus area, I'll do a second set of 10 reps. The exercises marked with * are hold moves which I hold for a count of 30 or 60.
As with any Yoga and Pilates position, it is important to learn proper technique and position to avoid injury. Before doing any new exercise routine, consult with your physician and fitness trainer. Also many of these exercises have modifications to make the move easier on the body. Try this first to develop strength.
- Pelvic tilt
- Scapular punch (picture shows weights but I don't use weights)
- Single leg bridge
- Two leg pelvic hold*
- Dead bug
- Full body roll up
- Knee hugs
- Russian twist
- Pilates one hundred
- Figure four glute stretch*
https://cathedralchiropractic.com/2017/04/lumbar-stabilisation-neutral-spine/pelvic-tilt-exercise/
https://orthop.washington.edu/patient-care/articles/shoulder/rehabilitation-after-shoulder-arthroplasty.html
https://www.popsugar.com/fitness/photo-gallery/30828261/image/30876334/Lower-Body-Single-Leg-Bridge-Lift
https://the-exercist.tumblr.com/post/94274064332/pelvic-lift-lie-flat-on-back-with-knees-bent
https://ampfitness.com/4-dead-bug-variations-next-level-core-training/
https://gethealthyu.com/exercise/full-body-roll-up/
https://www.spotebi.com/exercise-guide/knee-hugs/
https://www.spotebi.com/exercise-guide/russian-twist/
https://www.spotebi.com/exercise-guide/pilates-hundred/
https://www.purewow.com/wellness/stretches-for-hip-flexor-muscles
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