Exercises for stress relief

Instructions

  • Exercises can be performed up to three times a day.
  • Do not continue exercises if pain is present.
  • Consult your physician before beginning any exercise program.
  • Contact an ADAPT trainer with any questions.

Exercises

Elbow Curls - 10x Standing with feet at hip width and toes pointing forward, place knuckles on temples of your forehead, thumbs pointing towards shoulders. Bring elbows together and apart, preventing wrists from turning; repeat back and forth.

Pullovers - 10x Standing, extend arms above chest and interlace fingers. Lower your arms towards waist keeping arms straight. Next lift arms over head to where is comfortable.

Chair Squats- 10x Sit on a chair with hips and knees bent to 90 degrees, arch your back and place your hands on your hips. Keeping your weight in your heels stand straight up without leaning forward; sit back

Spread Foot Glides - 20x Stand with your feet out wide without sliding. Rest hands or forearms on chair or floor. Keeping feet flat on floor bend right knee and tighten left thigh hold this position for 2 seconds. Without lifting hips glide to the opposite side bending left knee and straighten right leg.

Hand Leg Opposites - 4x5 seconds each side. On hands and knees, raise and straighten right arm and left leg simultaneously until they are both straight and parallel with the floor and hold. Switch position of arms and legs and repeat.

Kneeling Roller Coasters - 10x On knees, straighten arms and place palms flat on the floor in front of you, bend over bringing face toward knees and sit back toward heels. Starting in this position bend elbows rolling over knees, move face forward between hands just above floor then drop hips to floor and straighten arms raising chest upward. Lift hips up, return to the original position and repeat.

Cats & Dogs - 10x On hands and knees with hands under shoulders and knees under hips, arch back up and pull chin to chest, then lower back toward floor and raise head up; repeat back and forth.)

Repeat above sequence up to three times.

Static Back - 5:00-20:00 min On back with legs resting on chair at 90 degrees. Breathe deeply and relax.