3. Cat Stretch Get down on your hands and knees with knees under hips and arms under shoulders, back straight; exhale and round spine up toward ceiling, tucking tailbone underneath you and relaxing your head and neck to stretch your back. Inhale, returning to just past neutral, arching spine slightly, head up. Do 4–6 reps. Stretches and strengthens back muscles.
4. Hamstring Stretch Lying on your back, bend one knee (keeping foot flat on the floor), then bring the other knee into your chest and place both hands behind your thigh. Keeping thigh in place, straighten leg until you feel a stretch behind your thigh. Hold for about 15 seconds; release, lowering leg. Repeat 2 times before switching legs. Stretches hamstrings.
Cindy’s get-your-body-back workout
Begin with 1 set of the recommended reps. When you can do the maximum reps listed
comfortably, add a second set, using the lowest reps (for example, first set: 20 reps; second set: 10 reps).
Add reps again to the second set until you can do 2 sets of each exercise with the maximum reps
indicated. Rest 30 seconds between sets.
the core 4
1. Card Squats Place 10–20 playing cards in a stack on the floor just in front of your toes; then stand with feet about hip-width apart, knees slightly bent and tailbone pointing down toward the floor in a neutral position. Let your arms hang naturally by your sides, contract your abdominals, and relax your shoulders. Shift your body weight back toward your heels and bend your hips and knees, lowering your torso into a squat position so your back remains straight with hips above your knees. As you lower, reach down and pick up the top card; then straighten both legs to starting position and repeat. Begin with 10 reps; build to 15, then 20. Strengthens quadriceps, hamstrings, and buttocks.
2. Card Lunges Place 10–20 playing cards about 2 feet in front of you, slightly to the left. Stand with feet hip-width apart, legs straight with knees relaxed; contract abdominals. Take a large step forward with left foot, bending knees so left knee is in line with left ankle and right knee approaches floor. As you bend, reach down with right hand and pick up top playing card, then push off front foot to straighten legs to starting position. Do reps; switch legs and position cards to the right; repeat with right leg. Begin with 10 reps, build to 15, then 20. Strengthens quadriceps, hamstrings, buttocks and calves.