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Foam Roller: Middle & Upper Back

March 1, 2010
Inspired RD Exercise Library: Foam Roller - Middle & Upper Back

Lie faceup with foam roller under your upper back and feet flat on the floor. Roll from the top of your back to the middle of your back in small movements with your hips elevated off the floor. If you find a spot that is particularly painful, hold for 30 seconds before moving on. Be sure [...]

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Child’s Pose

March 1, 2010
Inspired RD Exercise Library: Child

From a kneeling position, bring your arms out in front of you, sink your hips back into your heels, and rest your chest on your knees. Sink into the pose and relax all of your muscles. Hold for 30-60 seconds.

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Lower Back Stretch

March 1, 2010
Inspired RD Exercise Library: Lower Back Stretch

From a seated position, keep left leg out straight and cross right leg over. Twist your body so that your left arm is resting on the outside of your right leg. Hold for 30-60 seconds then repeat on opposite side.

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Cobra

March 1, 2010
Inspired RD Exercise Library: Cobra

Lie face down with your hands directly under your shoulders. Legs should be straight out with toes pointed. Gently exhale, pull your bellybutton towards your spine and push your hips into the floor. With your shoulders pressed down and back, curl your chest away from the floor. Hold for 15-30 seconds, then gently lower yourself [...]

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Superman

March 1, 2010
Inspired RD Exercise Library: Superman

Lie facedown on a mat with legs extended straight and arms overhead.  Keeping limbs straight and neck neutral, tighten your core muscles and slowly lift your arms and legs off the ground.  Hold for 2 seconds then slowly release back to the floor.  Repeat.  (Tips: don’t hold your breath and don’t lift your legs so [...]

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Shoulder Packing

March 1, 2010
Inspired RD Exercise Library: Shoulder Packing

Standing with feet hip-width apart and bellybutton pulled towards your spine, place your arms by your side and look straight ahead.  Exhale and pull the shoulder blades down and back, squeezing them together.  Without letting your lower back arch OR allowing your head to go forward, hold the shoulder blades together for 5 seconds.  Release [...]

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Cat/Camel

March 1, 2010
Inspired RD Exercise Library: Cat/Camel

From a hands and knees position, bring your bellybutton towards your spine and pull your shoulders down and back.  Exhale and push your spine up using your abdominal muscles.  Hold for 10 seconds.  Inhale and push your spine down towards the floor.  Hold for 10 seconds.  Repeat.

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