Posterior Pelvic Tilts (PPT)

Pull your belly button into your spine, flatten your back. Breathe.  

Shoulder Internal and External Rotations 

Keep your elbows at your side and move your hands in and out. 

Seated Biceps Curls

With your palms facing the ceiling, bring your hands to your shoulders and then back down.

Seated Hammer Curls

With your thumbs facing the ceiling, bring your hands to your shoulders and then back down.

Seated Retraction

Starting at shoulder height, press your hands towards the ceiling and then back to shoulder height. 

Seated Shrugs

With your arms overhead behind you, straighten and bend your elbows.

Seated Marching

With your feet about 12 in from the wall, do a PPT and lower you butt to the floor. 

Seated Kicks

With one foot back and supported on the back toes, lower your butt to the floor. 

Seated Heel Raises

With your hands on the wall, PPT and lower to the wall and back up as one body unit.

Seated Toe Raises

With your feet about 12 in from the wall, with a PPT and your butt lowered to the floor, lift both arms up and down. 

Seated Upward Y's

On your hands and knees, lift one hand up lift a "Y".

Seated T's

On your hands and knees, lift one hand up lift a "T". 

Seated Downward Y's

On your hands and knees, lift one hand up lift a "I".

Seated Hip Abduction

On your hands and knees, lift one leg up towards with ceiling behind you. 

Seated Shoulder Lateral  Abduction

On your hands and knees, lift one leg up and out to the side. 

Seated Shoulder Forward Abduction

On your side, with your knees bent, keep your hips stacked as you lift the top knee up to the ceiling.

Seated Hamstring Pushes

Short Description

Seated Arm Lateral to Mid Line Pull- Ins (Core)

Short Description

Seated Overhead Press

Slide your weights down towards your knees, hinging from your hips.

Seated Rows

Bent over, squeeze your shoulder blades together pulling the weights back.

Seated Triceps

Bent over, squeeze shoulder blades together, straighten and bend your elbows. 

Seated Flys

Bent over, lift your up and out to the sides. Lower hands back to the middle.

Seated Opposite Arm to Opposite Knee

With hands in front of you, lift to shoulder height and then lower back down. 

Seated Crunches

With hands in front at shoulder height, push one hand forward while pulling the other hand backwards. Switch. 

Seated Side Crunches

Lift your arms up to shoulder height and then back to your sides.

 Seated Jumping Jacks 

Two arms up to the left, bring them in to your middle while brining the right knee up to meet them. 

Seated Upper Trapezius Stretch

Reach one hand across your body, scoop it in close to your body with the opposite hand.

Seated Triangle Stretch

Bring your hand to the back of your shoulder, with the opposite hand gently push your elbow back.

Seated Levator Scapulae  Stretch

With your thumb up, reach your hand behind you and look in the opposite direction.

Seated Piriformis Stretch

At the edge of a sturdy chair, bring one foot to the opposite knee.

Seated Hamstring Stretch

At the edge of the supported chair, kick one foot out straight Lean forward keeping back straight. 

Seated Toe Extensor Stretch

Using a sturdy chair, bring one foot straight back and straighten the back knee. Keep the heel on the floor.

Seated Scapular Retraction

Reach one hand across your body, scoop it in close to your body with the opposite hand.

Seated Triceps Stretch

Bring your hand to the back of your shoulder, with the opposite hand gently push your elbow back.

Seated Biceps Stretch

With your thumb up, reach your hand behind you and look in the opposite direction.

Seated Forward Fold

At the edge of the supported chair, with a wide stance, bring your chin into your chest, curl your back, and reach for the floor.

Seated Spinal Extension

Seated Toe Flexors Stretch

Reach one arm to the floor, the other arm goes up and over to the opposite side.

Side Leg Raises

Balance, then lift one leg out to the side.

Feet Wide and Balance

Step forward, balance, reach arms up overhead. 

Feet Together and Balance

March with a PPT and lift opposite arm up in front of you. Balance. 

Feet Together Eyes Closed

Step to the side and balance. 

Tandem Stance

March with a PPT and lift opposite arm up behind you. Balance.

Heel Raises

Balance. Tap toe backwards. 

Marching

March, balance, hold. Switch. 

Toe Taps Back 

Walk in a line, heel-to-toe. 

Step & Reach

Mini squat while reaching arms up ahead. Hold.

Toe Tap Side to Side

Tap right foot out, together. Tap left foot out, together. 

Marching with Arm Back Lifts

Lift thigh to be parallel to the floor and hold. 

Step & Reach to the Side 

Lift heels up. 

Toe Taps Forward

Tap one foot forward. Switch feet. 

Toe Taps To The Side

Balance one foot and place the opposite foot on the inside of the standing leg.

Heel to Toe Walking

Stand heel-to-toe, balance, turn head side to side slowly. Switch forward feet. 

Wide Feet Turn Head

Tap one foot forward. Switch feet. 

Feet Together Turn Head 

With a wide stance shift all the way to the right foot, hold, then shift all the way to the left foot, hold.

Tandem Stance Turn Head

Squat as low as possible with your heels on the ground.