Author Archives: Mark the Spot Massage

Core Strengthening Exercises–The Squat Chop

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Stand with your feet shoulder-width apart. Flex your knees slightly.
Clasp your hands and raise them straight up above your head, elbows slightly bent.
Lower to a squat as if you were sitting down into a chair (squat) while bringing your arms straight out in front of you (chop).
Squat as deeply as you’re able, watch that your shoulders do not drop forward.
Stand up from the squat while raising your hands back up above your head.
Aim for 3-4 reps of 10 to 15 daily.
Once you’ve mastered the basic movement, add a weight between your hands.
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Stretches You Can Do Anywhere: Calf Stretch (Stretches your Calf Muscles)

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Stand behind a chair, placing both hands on the back of the chair. Keep your heel down and slide one leg as far back as you can. Bend your other knee until you feel the desired stretch in the calf. Hold for at least 20 seconds.
Return to standing and repeat using the other leg.
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Stretches You Can Do Anywhere: Knee to Chest (Stretches the Lower Back and Gluteal Muscles)

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Sit in a chair with your feet flat on the floor. Clasp your hands beneath one leg. Pull your knee toward your chest with your hands and hold for 20 -60 seconds while you feel the stretch in your back and gluteals.
 
Return to the start slowly and repeat with the other leg.
 
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Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)

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Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.

Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.

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Stretches You Can Do Anywhere: Shoulder Rolls (Stretches the Upper Back)

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Sit in a stable chair. Inhale slowly and deeply through your nose. Exhale through your nose while rolling your shoulders forward and toward the middle.
 
Inhale and roll your shoulders back, squeezing your shoulder blades together and stretching your chest.
 
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