Today we do 4 different exercises. Hang in there, tomorrow is a rest day (and the last rest day of the challenge!)
- Hold 3 Wall Sits for 10 seconds each, with 10 seconds of rest in between each set.
- Complete Child’s Pose in the morning and evening for 5 minutes each.
- With Child’s Pose, do Chest Stretches for 2 minutes in the morning and evening.
- Do Hamstring Stretches twice per leg, hold for 20 seconds each.
Wall Sit exercises work out your entire body. Your muscles, bones, spine, shoulder blades will be strengthened through this exercise. Wall sits also help keep your spine straight and elongated.
How To Do Wall Sits
- Start by placing your back flat against the wall.
- Your feet should be firmly on the ground about 2 inches away from the wall and shoulder-length apart.
- Slowly slide your back down the wall until your knees are at a 90-degree angle. Move your feet out to help your knees make this 90-degree angle. Your knees need to be above your ankles, not in front of them. Make sure your weight is in your heels.
- Take deep, slow breaths and hold this position for 10 seconds. Then slowly stand up and rest for 10 seconds. Do not slide down the wall as you could injure your knees.
- Repeat this twice.
Wall Sit Alternative #1: Half Wall Sit
To decrease the intensity of the exercise, don’t slide down the wall as far. Instead slide down until your knees are at a 45-degree.
Wall Sit Alternative #2: Exercise Ball Wall Sit
To make the exercise more comfortable, place an exercise ball between you and the wall and rest your back on it. Make sure your knees are still at an angle in which they don’t extend beyond the ankles.
Wall Sit Alternative #3: Less-Time Wall Sit
If holding this pose for 10-15 second is too long, scale back the time and slowly build up to the suggested time as you get stronger.
How To Do Child’s Pose
- Start positioned on your hands and knees.
- You need to spread your knees shoulder-length apart and make sure your big toes are touching.
- Using your hands, crawl forward, so your arms are extended frontward. Rest your stomach between your thighs and your forehead on the floor.
- Position your hips, so they rest on your heels.
- Take a deep breath in and out, holding this potion for 5 minutes.
- 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.
How To Do Chest Stretches
- Stand up straight.
- Reach your arms behind you and interlace your fingers, so your hands are joined.
- Keep your neck neutral, and your eyes focused forward.
- Lift your chest toward the ceiling while taking deep breaths.
- Repeat this exercise for 5 minutes in the morning and evening.
Alternative #1: Stretch Strap Assistance
If you can’t interlace your fingers, take a stretch strap or a towel in one hand, reach behind you with your hands, grab the other side of the stretch strap with your other hand and stretch that way.
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!
Alternative #2: Half Chest Stretch
No strap or towel? Just reach back with your hands and bring them as close together as you can.
The Hamstring Stretch helps not only give flexibility to your hamstrings, but also releases tension on the lower back.
How to do the Hamstring Stretch
- Lie on your back with your legs stretched out.
- Take a stretch strap or towel and put the middle of it on the arch of your right foot.
- Keeping your left leg flat on the ground, slowly lift your right leg up and over your hips.
- Keep your right leg as straight as you can without locking the knee.
- Hold in position for 20 seconds. Then switch legs.
Alternative #1: Half Hamstring Stretch
If you cannot get your foot over your hips, lift the leg to where you can. As you continue to do this stretch and practice try to get your leg closer and closer to being over your hips, but don’t push yourself.