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@home workers top moves
These essential stretches and exercises help you undo hours of sitting at your computer. Do them alone or as a warmup before your workout.
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1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg.
2. Roll along the front and slightly to the outside of your uppe...
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1. Lie face down on the ground, supporting your weight on your elbows, with a foam roll under one thigh and the other leg crossed over at the ankles.
2. Roll along the front of your upper thigh to you...
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Release tight muscles in the neck, shoulder upper back with this $20 device. Also works for chest and legs. Order one that comes with instructions.
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1. Lie on your side with a foam roll under your armpit.
2. Roll along your side to your lower back and back up to your armpit.
3. Spend more time rolling on any sore spots you find.
4. Complete the se...
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1. Lie facedown with a foam roll under one side of your chest.
2. Roll along one side of your upper chest.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for be...
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1. Lie faceup with your arms to the side, knees bent, and heels on ground.
2. Fire (squeeze) your glutes to lift your hips off the ground until your knees, hips, and shoulders are in straight line.
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7
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1. Lie on your side with your head resting on your bottom arm, legs straight, and top leg slightly behind your bottom leg.
2. Keeping it straight, lift your top leg up in the air and slightly back.
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1. Start by laying face down on the ground with your belly button drawn.
2. Extend one leg straight back and slightly up.
3. Return to the starting position.
4. Complete the set on one side be...
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You can use tubes or Theraband for this exercise.
Lie flat on your back with feet planted on the floor.
Hook the resistance tube around the middle of one arch making sure that there is tension so it...
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We are going to target the Rhomboids with this exercise to improve posture and relieve tension and pain in the neck and shoulders.
To begin, use a light band or tube, grip close enough so that there ...
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TIPS:
*Place a foam roller or pillow under your hips to prevent arching of the back.
*You can do the exercise with no added resistance (body weight) or add resistance with ankle weights or tubes.
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Created By CARY RAFFLE
Exercise Physiologist, Personal Trainer
This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.
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