www.SereneLifeHome.com
8
Quadricep Stretch
Promotes flexibility &
blood flow to feet,
ankles and calves,
increases balance
• Bend one knee and
hold ankle with hand.
• Keep knees even &
length in spine,
shoulders back, and
chest forward.
Advanced Push Up
Strengthens and tones abdominal
region and upper body
(biceps, triceps and pectorals)
• Place hands directly underneath
shoulders and tighten abdominal
muscles so body is in alignment.
Back Strengthener
Strengthens back and arms, releases
tension in shoulders
• Place feet slightly pigeon toed, directly
under hips (bend knees slightly if
needed).
• Tilt the pelvis forward, lengthen
through spine, tuck chin under for
alignment.
Calf Massage
Soothes tired feet and legs, helps
improve circulation to lower
extremities
• Allow upper body to relax and
feel grounded of this posture.
• Lengthen back of neck along floor.
Advanced Tricep Curl
Strengthens whole body and opens up chest
• Place hands parallel and turned toward
body. Lift buttocks and lengthen
through inner thighs and back.
• Lean head back and gaze straight
ahead if comfortable, otherwise tuck
chin in slightly.
Hip Raise
Strengthens back, stimulates
thyroid and parathyroid glands
• Keep neck straight and shoulders
relaxed, draw up through inner
thighs and buttocks.
