Day 17: Do 2 Plank Exercises, Child’s Pose and Chin Tucks

How do you slow down time? A step by step guide:

  1. Do a plank
  2. ...

Ok enough jokes for today. Here's what we have on deck!

  • Hold 2 Planks for 15 seconds each.
  • Do the Child’s Pose in the morning and evening for 5 minutes each.
  • Make sure to get in 2-3 Chin Tucks today!

How To Do Plank Exercises

  1. Plant your hands directly under your shoulders. Arms should be parallel and shoulder width apart.
  2. Firmly plant your toes to the ground, squeeze your glutes, and activate your core. This will keep your body stable throughout this exercise.
  3. Look down at the floor to keep your head and neck aligned with your spine in a neutral position.
  4. Take deep, slow breaths, and hold this position for 10-15 seconds. Rest for 10 seconds.
  5. Do two planks, each for 10-15 seconds. 

Alternative #1: Knee Plank

Drop to your knees, place the tops of your feet on the floor behind you, place your hands underneath your shoulders. Squeeze your glutes and core. 

Alternative #2: Elbow Plank

If you have sensitive wrists, place your elbows on the ground underneath your shoulders. Either on your knees or toes hold the plank position and press into your elbows.

How To Do Child’s Pose 

  1. Start positioned on your hands and knees.
  2. You need to spread your knees shoulder-length apart and make sure your big toes are touching.
  3. Using your hands, crawl forward, so your arms are extended frontward. Rest your stomach between your thighs and your forehead on the floor.
  4. Position your hips, so they rest on your heels.
  5. Take a deep breath in and out, holding this potion for 5 minutes.
  6. Repeat this pose twice, once in the morning and once in the evening.

Alternative #1: Wide-Legged Child’s Pose

If you have bad knees or bad lower back pain, simply open your knees farther than shoulder-width apart. Lean forward as far as you can. If you cannot touch the ground, put blankets or pillows to make up the space between the floor and your head. 

Alternative #2: Sore Knees or Ankles Alternative

If you have sore ankles, sore knees, or/and a very stiff lower back. Place a towel or blanket under your ankles, this will help distribute your weight across your lower body. You can also roll a towel or blanket under your knees as well to help alleviate any pressure.

Alternative #3: Child’s Pose on Back

If Child’s Pose is not comfortable for you to execute face down, lie on your back. Hug your knees into your chest (as close as you can),use a stretch strap or towel here to make it more accessible if you need, move your knees hip width apart, and as you exhale bring your knees closer to your armpits. 

Chin Tucks

How to do Chin Tucks

  1. Stand with your back against the wall, heels touching the base of the wall, and place one hand on the small of your back. Have your palm against the wall and activate your core muscles.  

  2. Without arching your back, work to see if the base of your skull can touch the wall. As you work towards this, your chin should tuck into your chest.

  3. If the base of your skull cannot touch the wall, your posture is off track. Do not worry, this is what you are here to solve! 

  4. If you feel a stretch in the front of your neck and down into your upper back, this is the perfect exercise for you to continue to repeat.  

  5. Hold this stretch for 10-20 seconds 3 times throughout the day. 

  6. This is an exercise you should be doing daily throughout this challenge to in turn make it a habit for yourself. 

  7. Driving to work or the grocery store? You can also do this in the car while sitting. Make sure you do not arch your back. Work the base of your skull to your headrest as your chin tucks into your chest. 

Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

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