November Week 1 Exercise and Stretch

November Week 1 Exercise and Stretch

Exercise: Bicycle Crunches

1. Lie flat on the floor with your lower back pressed to the ground. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. 
3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
4. Go back to the initial position as you breathe in.
5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Stretch: Standing Side Bend

1. Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
2. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.