All Things Physio Clinic

Turn that frown upside down 😄 ! We at were dressed our best to beat the Monday Blues.

Thankful, Blessed & Grateful for this day! 🌼

Your true strength is how calmly, quietly and peacefully you face life. 🌹

Today we are focusing on the basic position which will be beneficial for various exercises - quadruped or table top position.

While taking breaks in between cat-camel exercise or even sunbird pose this is the pose you will be needing. Take a note on the do’s and dont’s -

✅ DO -

* Wrist below your shoulders.
* Knees below your hips.
* Feet hip width apart.
* Core engaged, this will help with pelvis in neutral position.
* Elbow extended and toes pointed.
* Gaze down, this will help with neck in neutral position.
* If you have knee pain in this position, you can also take help of some padding below it.

❌ DONT -

* Avoid legs wider or narrower than hip.
* Arching your back will compress your lower back.
* Hands wider than your shoulder will increase the pressure on your shoulder joint.
* Eyes gazing up will cause neck extension and compression on your neck joint.

❌ This is not a medical advice. If you have pain, discomfort during any exercise do consult a medical professional and get yourself treated. 🥼

A simple and effective exercise only when you do it right.

Today’s exercise is back extension or also know as cobra pose in yoga. There are many variations to this exercise. But for now let’s get into basic and get the best of this exercise.

DO - ✅

* Lay down on your stomach with your forehead on the mat, your feet hip-distance apart, and the tops of your feet on the mat.
* Place your hands under your shoulders, with your fingers spread and pointing toward the front edge of your mat. Hug your elbows into your body.
* Engage your lower belly, lift your kneecaps, and press your p***c bone, thighs, and tops of your feet into the mat.
* On the next inhalation, lift your head and chest off the mat.
* Open the chest and roll your shoulders back and down.
* Keep your glutes firm.

DONT - ❌

* You shouldn’t be forcing yourself into a backbend. Your back should look like an arch rather than a sharp letter “L”. If you feel any tension, pain, or lower back compression, slowly back off.
* Avoid jamming your neck, aim for a natural arch or look ahead of you instead.
* In Full Cobra, your arms don’t have to be straight. Keep your elbows bent, this will avoid the shoulders to be elevated and will be easier for you to draw back the shoulders.
* Avoid elbow pointing out wards.
* Avoid tucking in your toes.

❌ This is not a medical advice. If you have pain, discomfort during any exercise do consult a medical professional and get yourself treated.

Rest days are the best !

My rest day are on weekdays, when is yours ?

How I start my weekend ! 🧘🏻‍♀️

What is your “why” to get up and work out ?
Let me know in the comments. 🧘🏻‍♀️

Balancing is the key of life.
Want to learn how to do arm balances ?

Stay tuned for strengthening protocols !
It’s easy once you know the technique 😉