ARM EXTENSION WITH BAND
Sit up tall with legs out in front of you, knees slightly bent, legs together and heels resting on floor. Band is wrapped around balls of feet. Grasp band in both hands so thumbs are facing forward and hands about midthigh. Arms are straight and slightly out to side, band taut. You can sit on a 4-inch block, if needed, to keep tension out of back or hips and to provide more clearance for arms to move. Exhale as you compress your abdominals to support back and maintain stability of the trunk; press hands back, feeling work in the back of arms and shoulder blades. Do not allow shoulder blades to move. Inhale to return to start position.
Repeat 10-12 times.
ROLL BACK BICEPS
Sit up tall with legs out in front of you with knees bent, legs together and heels resting on the floor. The band should be wrapped around the balls of your feet. Grasp band in both hands so thumbs are up and the band is taut, with elbows bent and upper arms at your sides. Moving upper body forward, exhale and compress abdominals, rolling pelvis away from your thighs and shifting weight to tailbone. Round spine into a curve. Inhaling, slowly lean backward, keeping shoulders still and collarbones wide; upper arms do not move. Exhale, draw abdominals tighter, maintain spine position and draw hands toward shoulders, bending elbows and feeling biceps work against band.
Do 8-10 repetitions. On the last repetition, with exhale, use abdominals to lift spine up and over thighs, keeping spine curved. Inhale to stack the spine from the tailbone to the head, and sit up tall; arms return to start position.
HOVER
Lie on your stomach with forehead resting on mat, legs together and elbows bent. Hands should be at your shoulders, grasping band that is stretched across your upper back. Feel your abdominals tighten slightly to support your back. Exhale as you tighten abdominals further and use upper back and muscles attached to your shoulder blades to lift forehead off mat and reach hands straight out to the side, palms down. Hover upper body over the mat 2-3 inches. Reach arms wide to stretch the band and lengthen from the top of your head to your toes. Do not allow low back to arch or head to lift; eyes look straight down at mat. Inhale to hold this position. Exhale to lower down to the mat and bring hands back in to shoulders.
Complete five to eight repetitions.
Sara Baker is a licensed physical therapist.
