A while ago, someone had commented about including more physical tasks, so I listened.
First, education is important so you do not hurt yourself.
Reading through the following infographic will give 50XP.
Let’s work on POSTURE, which can also help with back pain and strengthen your core. Do the three (3) ISOMETRIC EXERCISES:
Completing 1 exercise or modified exercise reward is 40XP.
Completing 2 exercises or modified exercise reward will be 75XP.
Completing 3 exercises or modified exercise reward will be 125XP.
Hamstring Curl to a Box/Bench
Lie on the floor, face up, with your heels on a box or bench that allows you to keep the knees and hips at a 90 degrees with your toes pointing up. From this position, curl the pelvis under so that the tailbone is lifted off the floor, leaving the lumbar spine flat on the floor. You should feel tension in the back of the thighs. Hold for 30 to 60 seconds.
MODIFIED: Do NOT use a box or bench. Place feet on the ground. From this position, curl the pelvis under so that the tailbone is lifted off the floor, leaving the lumbar spine flat on the floor. You should feel tension in the back of the thighs. Hold for 30 to 60 seconds.
Glute Bridge with Abduction
Lie on the floor, face up, with your feet flat on the floor and your knees bent at approximately 90 degrees. Place a yoga block (or ball) between the thighs, just above the knees. Tilt the pelvis under slightly and squeeze the block (ball) with the thighs. Lift the hips by clenching the buttocks and pressing the heels into the floor. Hold this position, making a flat line from the knees to the shoulders, for 30 to 60 seconds. Do 2 sets of 5-10. Increase as you feel comfortable.
MODIFIED: Lie on the floor, face up, with your feet flat on the floor and your knees bent at approximately 90 degrees. Place a yoga block (or ball) between the thighs, just above the knees. Tilt the pelvis under slightly and squeeze the block (ball) with the thighs. Clenching the buttocks and pressing the heels into the floor. Hold this position for 10-30 seconds. Relax after. Do a 3 sets of 3. Increase as you feel comfortable.
Stand with your back against a wall and your feet out in front so that your lower back stays flat to the wall. Place the backs of your hands high and wide against the wall to form a “Y” and press backward into the wall from the shoulders for 10-30 seconds. Bring your hands out from the shoulders to form a “T” position and press backward into the wall for 10-30 seconds. Next, bring the hands in so that your thumbs are around ear height to make a “W” shape and press backward into the wall for 10-30 seconds. Finally, slide the hands down outside the hips with the thumbs pointed out to make the “I” and press backward into the wall for 10-30 seconds. Repeat the series of movements one to three times and increase the amount of time spent on each position as your endurance improves.
MODIFIED: Do this laying down or sitting.