Unscripted Magazine Spring 2024 - Flipbook - Page 31
Each exercise below can be done standing or seated
together in the front. Engage your core muscles, and
on the floor or a chair.
start to twist your upper body to the right and then to
the left. As you twist, keep your lower body stable, and
1 . C AT C O W
move only through the torso. Repeat several times.
Place your hands shoulder-width apart on the ground
and your knees directly below your hips. Inhale
Seated modification: Sit in a sturdy chair, feet flat on
deeply while curving your lower back and bringing
the ground (or cross-legged on the floor, if you’re able)
your head up, tilting your pelvis up too. Then, exhale
and keep your back straight and tall. Bring your left
deeply and tuck your abdomen in, arching your
hand to your right knee and place your right fingertips
spine up and bringing your head and pelvis down.
on your back, or on the top of the chair behind you.
Repeat several times.
Then, twist from the base of your spine to the
right. Repeat.
Seated modification: Sit in a sturdy chair, feet flat
on the ground, and place your hands on your thighs.
Inhale and arch the back, opening the chest and lifting
the chin slightly. Then, exhale and round the back,
bringing the chin toward the chest. Repeat.
3 . F O R WA R D F O L D
Stand up tall and then bend forward by rotating your
hip joints. Keep your knees straight if you are able, or
you may gently bend your knees, and reach your arms
2. TWIST
down toward the floor. Either let your hands dangle or
Stand with your feet at a hip-width distance. Open
hold the lowest part of your leg that you can. Hold for
your arms on the sides, or you can interlace them
15–30 seconds before slowly raising your body back up
into a standing position. Repeat several times.
Seated modification: Sit in a sturdy chair, feet flat
on the ground. Slowly lean forward until your chest
touches your thighs, or as far down as you can if your
mobility is limited. Let your head hang down naturally
and your arms may hang by your sides to let gravity
stretch your back. Hold for 15–30 seconds before
placing your hands on the sides of the chair and
pressing down to lift your torso back into a seated
position. Repeat.
4. SIDE BEND
Stand tall with your feet and legs together, and reach
both arms straight up overhead. Lower your right arm
down the right side of your body and lengthen the left
arm over your head, bending your body gently to the
right. Return arms overhead to center and complete
the exercise the opposite way on the left side.
Repeat several times.
Seated modification: Sit in a sturdy chair, feet flat on
the ground, and follow the exercise as outlined above.
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