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  EXERCISE

The Cat
1. Get on your hands and knees, with your hands shoulder-width apart, knees hip-width apart, stomach tightened, and back flat (spine neutral).
2. Relax the abdominals (stomach) arching your back, tilting your pelvic bone back and lifting your chest. Look towards the ceiling without straining your neck.
3. Breathe deeply and hold for 10-30 seconds, Repeat for 4-6 breaths.

Press Up
1. Lay on your stomach on a mat while placing hands, palms down under the shoulders. Straighten your arms, and raise your upper torso off the floor.
2. Keep your pelvis against the mat, allowing your lower back to arch.
3. Hold for a couple of seconds. Return to your starting position and repeat.

Pelvic Tilt
1. Lay
2. on your back on the floor with feet flat on the surface and knees bent.
3. Push the small of your back in to the floor by pulling the lower abdominal muscles up and in. Hold you’re back flat while breathing easily in and out. Hold for five seconds. Do not hold breath. Relax and repeat. Knee-to-Chest 1. Lay on your back on the floor. 2. Grasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the floor. Maintain the position for 30 seconds. Switch legs and repeat.

Knee Drop
1. Lay on your back on the floor with navel to your spine, knees over hips and knees in line with your ankles.
2. Lower your knees over to one side, trying to get the knees to touch the floor. Shoulder blades remain on the floor. Now come back to the original position and relax. Repeat the same in the other side.

Hamstring Stretch
1. Lay on your back with the legs straight running parallel. Lift your knee up. Grasp behind your thigh near your knee with both hands and pull knee close to chest.
2. Slowly extend the knee as your straighten your legs while keeping it close to the chest. Hold the stretch for 30 seconds. Repeat the same with opposite leg.

Shoulder Shrug
1. Stand or sit with your arms running parallel to your sides and look straight ahead. Slowly shrug (Raise) your shoulders up towards your ears. Hold for 10 seconds and relax your shoulders. Repeat a few times.

Shoulders Squeeze
1. Sit up straight in a comfortable chair and lift up your arms straight out to your sides with your palm facing forward. Squeeze your shoulder blades together. Hold the shoulder, squeeze for 5 to 10 seconds. Relax and repeat the exercise 3 to 5 times.

Neck turn
1. Stand or sit and look straight ahead. Slowly lean your head to the left. Hold for ten seconds, and then return starting position.
2. Now, slowly turn your head to the other side. Hold for ten seconds. Return to the starting position. Relax and repeat.

Neck Tilt
1. Stand or sit and look straight ahead. Slowly lean your head to the left. Hold for five seconds and then return to the starting position. Repeat it on the other side. Relax and repeat the above process a few times.

Wall Slide
1. Stand upright with your back against a wall and your feet shoulder width apart.
2. Slide down, keeping your back against the wall for a count of five until your knees are bent at a 45- degree angle. Hold this position for 5 seconds.
3. Now start straightening your knees for a count of five, sliding up the wall until you are fully upright with knees straight. Repeat the above steps five more times.

Trunk Raise
1. Lay on your stomach on a mat. Place your arms at your sides so that your hands are by your hips. Inhale and exhale as you smoothly raise the upper part of your body. Hold for few seconds. Relax and repeat.

Elbow-to-knee
1. Lay on your back with your hips and knees comfortably bent and feet flat on the floor. Grasp your hands behind your head. Tuck your chin to your chest and slightly raise the right shoulder all the way up, touching the right elbow to right knee. Slowly lower half way down, without touching the floor. Now, go upwards again, with other shoulder touching elbows to knees. Relax and repeat.

Crunches
1. Lay on your back, bend the knees, placing the hands on the sides of your head. Contract the abs and flatten your lower back against the floor. Slowly lift the shoulder blades one or two inches off the floor. Exhale as you lift, hold for few seconds without holding breath. Slowly lower while keeping the abdomen contracted. Relax and Repeat.
             
Orange
press up exercise
  Orange
pelvic tilt
  Orange
Knee to chest stretch
  Orange
hamstring stretch
             
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The Cat
           
 
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