Dr. Naraina Vihar

I  Core Foam Roll

Core muscles are critical in most daily movements, and therefore are often overused and tight. Since the core muscles don’t bear weight, their limitations and tightness often go unnoticed. Use the foam roller to alleviate tension in the outer muscles of the core.

1.Lie on your left side with the foam roller under your mid-torso. Place your left arm on the floor to prop up your upper body, and stack your legs right over left with knees slightly bent to support the lower body.

2.Roll up and down your side between the mid-torso and hips. If you feel as pot that’s tender or tight, spend more time working that area. Perform the rolling movement for 15 to 30 seconds and repeat on the opposite side.

II  Standing Half Moon

Flexibility of the spine is important for good posture and mobility. This modified yoga pose improves the lateral flexibility of the spine, but also warms up all the muscles of the core.

1.Stand tall with your arms extended overhead, palms facing together, and your feet shoulder width apart. Your core should be tight and your neck long and even.

2.Gently extend your spine by bending at the waist and reaching as far right as you can, until you feel a stretch along your left side. Hold for 30 seconds, then repeat on the left side.

TIP: If you sit in a chair all day, try a seated half moon pose to relieve tightness in your lower back and shoulders.

III  Quad Rock

Tight quadriceps and hip flexors can lead to nagging injuries. The quad rock can increase the flexibility of these muscles by actively increasing their length throughout the movement.

1. Begin the stretch in a flat tabletop position with both yourhands and knees shoulder widthapart and your back flat.Rock your hips back towardyour heels while extending yourarms out in front. 

2.Reach back with your hips as far as possible. Return to the start position and rock your hips forward until your shoulders are slightly in front of your hands. Feel the stretch along the abdomen, quadriceps, and hip flexors.