“Move for Cure” – Exercise for Body Pain Relief

Fitness Tips by Quiana

EQUIPMENT: NONE

ESTIMATED TIME: 5 minutes/circuit (with minimal breaks between)

PLAN: Follow a circuit format (completing all exercises on the list in the order shown then repeating it all from start). Do each exercise for 30 seconds then do the next one. Rest only when needed between the exercises. Repeat circuit 2-3 times for pain relief. Once you finish all your rounds, be sure to stretch and refuel your body! Have a Super FitTastic month!

SINGLE LEG BALANCE

 TARGET: CORE & LEGS

Balance on one leg while while slowly raising the opposite leg behind you and extending arms out in front. Maintain position for 5 seconds then repeat on opposite side.

pain relief

LATERAL LUNGE

TARGET: CORE & LEGS 

Extend one leg to the side while leaning on the opposite leg. Hold position for 5 seconds then repeat on opposite side.

pain relief

LEG CROSS-OVER.

TARGET: CORE & LEGS

Balance on one leg and the raise arm on same side to shoulder level. Slowly cross the opposite leg over the balanced leg then return back to initial position. Continue lifting and lowering leg 5 times then repeat all on opposite side. Note: Use a chair to help balance if needed

pain relief

LEG EXTENSION WITH ARM PULL-DOWN

TARGET: CORE, LEGS, & ARMS

Balance on one leg with knee slightly bent, raise opposite leg up while pulling arm (on same side) down then return to initial position. Continue lifting leg and lowering arm 5 times then repeat all on opposite side. Note: Use a chair to help balance if needed.

pain relief

REVERSE PLANK

TARGET: CORE, LEGS, & ARMS

Sit on floor with legs extended and heels down. Place your hands on the floor behind you, fingers pointing forward. Lift your hips and straighten your arms so your head, hips, and heels are all aligned. Hold position for 5 breaths. Note: Avoid this exercise if you have weak or injured shoulders.

pain relief

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