On the 1st Day of Christmas My Trainer Gave to Me.....

Well, we’ve reached the last of my fitness gifts :) Today's exercise is a wonderful way to end the 12 Days of Fitness. These moves are relaxing and energizing at the same time! As an extra bonus, today’s gift is actually four different moves! Whoo!Hoo!

Cat/Cow
This move has also been used to relieve back pain, along with releasing the tension in your spine.

Cat: Begin on your hands and knees with your knees under your hips and your hands under your shoulders. The spine is in neutral, parallel to the floor.

As you exhale, round your spine toward the ceiling, release your head toward the floor, but don't force your chin to your chest-like a stretching cat :)

Cow: The second move is called cow-because a cow has a sway back. Still on hands and knees, inhale and drop the belly as you look towards the ceiling without forcing your neck.

Slowly continue the movement back and forth between cat/cow in tune with your breath. As your spine gets warmer ease your spine a little deeper into the stretch-as always without forcing and pushing.

Continue for 1-2 minutes. Transition into your next move:

Child’s Pose/Cobra

Child’s Pose: This move stretches the back and is considered a resting pose. So take some time here! From hands and knees, push the hips back and sit over your heels-you can also move the knees apart if necessary, to allow for a deeper stretch or to make room for the belly. Arms extended forward with a relaxed reach. Hold for 3-5 deep breaths then move into Cobra.

Cobra: I recommend everyone do this move at least once a day-at least! We spend most of our day hunched over desks, laptops, children, etc. It makes perfect sense that stretching the spine the opposite direction would release some tension and increase your energy! Laying face down place the hands under the shoulders then slowly raise the upper body while keeping the hips on the mat. Only go until you feel mild discomfort, then breath 3-5 times. Release and push back into Child’s Pose. Repeat this for 1-2 minutes.

If anything hurts you-don’t do it! If anything doesn’t make sense-email me:  suesmithgetufit@gmail.com

I hope you’ve enjoyed “The 12 Days of Fitness My Trainer Gave to Me….” or maybe just found it interesting! I know I liked doing it! In fact, maybe next year I’ll do 12 days of healthy eating! Or my top 12 pieces of fitness equipment! Oh, what fun!!!!! Can't wait!

Remember-good health is the gift you give yourself! The gift that keeps on giving :) I know you will get so much more out of life if you have the energy to actually LIVE IT! Personally, I found 2011 was a year of being distracted by odd health issues so I am determined to make 2012 my healthiest year ever!! How about you?? Make sure to check back for New Year's tips!

Merry Christmas and a Healthy New Year!!!