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Study intervals

Standing Knee & Hip Flexion: Bend one knee so that the heel comes towards the buttocks. Maintain this bend as you raise the knee as high as possible, shortening the angle between the thigh and stomach. This engages the hamstring and hip-flexor muscles. Relax the leg and return the foot to the ground before another repetition. Isolate each leg and keep an upright posture throughout the movement. If necessary, hold a stable surface to assist with balance. Perform 10-20 total repetitions, alternating each leg.

Resisted Head Extension: Waffle the hands and place them behind the head towards the top. Provide gentle resistance by pulling the head forward. Lower and raise the head in a controlled manner. It will look like an exaggerated nod. Perform 20 slow repetitions. This utilizes the posterior neck muscles which aid in posture.

Waffled Chest Pull: Again, waffle the hands. Bring them in front of the chest with straight arms. Palms should be facing towards you. Try to pull the hands apart without actually doing so—maintaining a waffled grip. This challenges the shoulders’ external rotator and back muscles. Bend the arms to bring the hands towards your chest as if you’re pulling something towards you, then extend the arms back out in front of you. Maintain a constant outward pull with the hands. Perform 20-30 repetitions.

Standing Gluteal Squeeze & Crunch: Squeeze the buttocks by tilting your hips forward. Tighten your stomach and crunch slightly forward at the same time. This activates both the gluteal and abdominal muscles for a stronger core. Perform 20-30 repetitions.

Engaged Twists: With hands resting on your head, tighten your stomach and twist side-to-side as far as possible without moving the lower body. Maintain a tightened stomach throughout to activate the abdominal muscles. Perform 25-50 total rotations.

Wall Chest Stretch: Stand at the corner of a wall or in a doorway. Rest one forearm on the wall with your elbow bent at 90 degrees. Your elbow should be at the height of your chest. Maintain the position of your forearm while twisting your body and facing away from the wall. Hold the stretch for 30 seconds each side. This will help alleviate tension in a commonly tight area.

— Frankie, Lipscomb University