Build a Stronger Core from Home

Strengthening your core is something that should be at the top of your to do list. A good stretching routine in a work out regimen is an essential part of your wellness journey and should be invested in just as weightlifting or cardio. You mobility and overall flexibility will only aid in your ability to push your limits and achieve your goals.

Stretching can be daunting if you are not familiar with it. Let’s look at some simple ways we can start a stretch routine with some fundamental moves.

1 —

Downward Facing Dog

This move is a staple for yoga practices. Keep both toes pointed towards the front of your mat, and sink your heels toward the floor.

• Stretches the hamstrings and calves

• Strengthens the arms, legs and the external abdominal muscles

• Increases blood flow to the spine and brain

2 —

Hands-Behind-Back Drill

Stretching with your hands behind your back targets the shoulders and is a move we commonly do throughout the day (reaching for a wallet, washing our backs, putting on a belt of bra). This one move will help work on your shoulder mobility. You can use a towel to stretch-out strap to help here. Drape the towel or strap over your opposite shoulder and gently pull your hand up your back, being careful not to lean forward or hold your breath.

• Improves shoulder mobility

• Can help loosen back and shoulder muscles

3 —

90-90 Stretch

This stretch is great for those of us who are confined to a chair for the majority of our days. this move looks to improve hip mobility in your joints.

• Opens up the hips and strengthens the hip joints

• Shown to improve function and reduce pain

4 —

Mountain Pose

This pose and stretch can be the building block and starting point for many other poses and stretches, so working on this one can be very beneficial. Rotate both thighs inward and engage your quads, drawing them upward throughout the pose.

• Helps to improve posture

• Helps with body awareness and strength