December week 1 Exercise and Stretch

December Week 1 Exercise and Stretch

Exercise: Hip Bridge

• Lie on your back with your knees bent and your feet flat on the floor.
• Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees.
• Pause at the top then slowly lower your body back to the floor.

Stretch: Low Lunge

• If necessary, hold on to a chair, wall, or any stable object.
• Go down into a lunge position with your lower knee on the floor.
• Squeeze the gluteal muscle of your leg that’s on the floor while simultaneously pushing your knee down into the floor. 
• If you’re comfortable with it, you can move your lower leg back as you deepen the stretch.
• Let your hip sink down.
• Hold for 2 minutes, then switch sides. Do at least 3 stretches on each side, or as many as you comfortably can.