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LAURA SIFUENTEZ

Change Your Body. Change Your Life.

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Exercise Program

Goals this week:
1. See if you can get each routine in 2X this week- alternating days.
2. Do decompression routine at the end of each day.

Pectorales minor stretch

Pectorales minor stretch

Neck proprioception

Neck proprioception

Breathing sequence into upper abs

Breathing sequence into upper abs

5 pt Decoaptation- shoulder warm ups

5 pt Decoaptation- shoulder warm ups

Neck strength and shoulder strength combo

Neck strength and shoulder strength combo

In this combo we alternate shoulder blade strength in the back ( your rhomboids) with a focus on your levator scapula muscle ( contents your neck to your s boulder blades) with a neck muscle ( your SCM) that attaches at the front- to relieve tension around your neck and shoulders.

Wall squats- all fibers

Wall squats- all fibers

Intercostal stretches into cat cow

Intercostal stretches into cat cow

C6/C7 ELDOA

C6/C7 ELDOA

This ELDOA is to pull apart and put space between cervical ( neck) vertebrae 6 and cervical ( neck) vertebrae 7. This is the area around the tag of your shirt and is when most peoples upper back and lower neck tightness is.

Day 1

Areas You're Working In Your Exercises

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Levator Scapulae

Shake foot

Shake foot

This exercise helps to bring better circulation and mobility to the foot.

Breathing sitting into spine articulation

Breathing sitting into spine articulation

Si joint proprioception

Si joint proprioception

In this exercise we are working on the mobility and how your brain and body talk to each other to move your joint ( proprioception) of your SI joints. These joints are need for anytime you move your legs- walking, running, biking etc. and can have an affect on you lower back and all the way up your spine to you neck.

Hip flexor strength

Hip flexor strength

Glute medious strength

Glute medious strength

This leg strengthening exercise will bring blood to the fascial connection along the side of your leg- think side seams of your pants that connect to you hip bones and lower back. They also need to be strong to keep your pelvis balanced when you walk.

Cat cow into serratus pushups

Cat cow into serratus pushups

Lower back extensors strengthening

Lower back extensors strengthening

Your lower back extensors connect your vertebrae and help you to sit up tall. These exercises help to develop the extensors of your lower back.

Hip flexors- psoas- stretch

Hip flexors- psoas- stretch

Day 2

Areas You are Working In Your Exercises

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Psoas- Illiacus- connects your hipbone and your thigh bone- Psoas detorsion exercise

Decompression Routine

L5/S1 ELDOA

L5/S1 ELDOA

Do this ELDOA exercise at the end of the day. It will relax your back muscles and put space in the area where you lower spine and your sacrum meet- this area is important because it is most impacted by movement.

Areas You're Working In Your Exercises

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L5/S1 area

More Info

What is Fascia

https://www.hopkinsmedicine.org/health/wellness-and-prevention/muscle-pain-it-may-actually-be-your-fascia#:~:text=What%20is%20fascia%3F,When%20stressed%2C%20it%20tightens%20up.

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