January Week 2 Exercise and Stretch

Core Exercise of the Week-Russian Twist
The Russian Twist is an exercise that targets your oblique muscles of the core.  There are also modifications to make this move easier for someone who is new to exercise. Start with the basic movement, and adjust depending on how your body feels.

• Sit on the ground with your knees bent and leaning slightly back with your core tight and back flat.
• You can lift your feet off the ground for more of a challenge, or leave them placed on the floor.
• Place your arms straight out in front of you with your hands together.
• Engage the muscles in your core and slowly rotate from side to side.

To make the Russian Twist even more challenging, you can add a weighted ball or dumbbell and hold it in your hands as you rotate.

Core Stretch of the Week- Spinal Stretch on the Ball

This stretch not only stretches out all muscles of the core, but also gives your back and shoulders a good stretch as well. There are more difficult versions of this spinal stretch you can try, but using the ball is a good modification and also helps to works on balance and stability while stretching. If your balance is off, you can do this stretch while standing, without using the ball.