FITT 1

MOVEMENT ENHANCEMENT
(SUPPLEMENTAL MATERIALS)

Prepared by:

Mendoza, Cherisma D.
Quisido, Jacquelyn A.
Ureta, Carlos Amadeo C.
Uson, Regine D.
12 exercises that’ll help you improve your posture
1. Child’s pose

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose

helps to release tension in your lower back and neck.

To do this:

1. Sit on your shinbones with your knees together, your big toes touching, and your heels

splayed out to the side.

2. Fold forward at your hips and walk your hands out in front of you.

3. Sink your hips back down toward your feet. If your thighs won’t go all the way down,

place a pillow or folded blanket under them for support.

4. Gently place your forehead on the floor or turn your head to one side.

5. Keep your arms extended or rest them along your body.

6. Breathe deeply into the back of your rib cage and waist.

7. Relax in this pose for up to 5 minutes while continuing to breathe deeply.

2. Forward fold

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your

hips and legs. While doing this stretch, you should feel the entire back side of your body opening

up and lengthening.

To do this:

1. Stand with your big toes touching and your heels slightly apart.

2. Bring your hands to your hips and fold forward at your hips.

3. Release your hands toward the floor or place them on a block. Don’t worry if your hands

don’t touch the ground — just go as far as you can.

4. Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.

5. Tuck your chin into your chest and allow your head to fall heavy to the floor.

6. Remain in this pose for up to 1 minute.

3. Cat cow

Practicing cat cow stretches and massages your spine. It also helps to relieve tension in your

torso, shoulders, and neck while promoting blood circulation.

To do this:
 1. Come onto your hands and knees with your weight balanced evenly between all four

points.

2. Inhale to look up, dropping your abdomen down toward the ground as you extend your

spine.

3. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

4. Continue this movement for at least 1 minute.

4. Standing cat cow

Doing the cat cow stretch while standing helps to loosen up tightness in your back, hips, and

glutes.

To do this:

1. Stand with your feet about hip-width apart with a slight bend in your knees.

2. Extend your hands in front of you or place them on your thighs.

3. Lengthen your neck; bring your chin toward your chest, and round your spine.

4. Then look up, lift your chest, and move your spine in the opposite direction.

5. Hold each position for 5 breaths at a time.

6. Continue this movement for a few minutes.

5. Chest opener

This exercise allows you to open and stretch your chest. This is especially useful if you spend

most of your day sitting, which tends to make your chest move inward. Strengthening your chest

also helps you stand up straighter.

To do this:

1. Stand with your feet about hip-width apart.

2. Bring your arms behind you and interlace your fingers with your palms pressing together.

Grasp a towel if your hands don’t reach each other.

3. Keep your head, neck, and spine in one line as you gaze straight ahead.
 4. Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.

5. Breathe deeply as you hold this pose for 5 breaths.

6. Release and relax for a few breaths.

7. Repeat at least 10 times.

6. High plank

The high plank pose helps to relieve pain and stiffness throughout your body while

strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and

strength in your core and back, both important for good posture.

To do this:

1. Come onto all fours and straighten your legs, lift your heels, and raise your hips.

2. Straighten your back and engage your abdominal, arm, and leg muscles.

3. Lengthen the back of your neck, soften your throat, and look down at the floor.

4. Make sure to keep your chest open and your shoulders back.

5. Hold this position for up to 1 minute at a time.

7. Side plank

You can use a side plank to maintain the neutral alignment of your spine and legs. This

energizing pose works the muscles in your sides and glutes. Strengthening and aligning these

muscles helps to support your back and improve posture.

To do this:

1. From a high plank position, bring your left hand slightly in to center.

2. Shift your weight onto your left hand, stack your ankles, and lift your hips.

3. Place your right hand on your hip or extend it up toward the ceiling.

4. You can drop your left knee down to the floor for extra support.

5. Engage your abdominals, side body, and glutes as you maintain this pose.

6. Align your body in a straight line from the crown of your head to your heels.

7. Look straight ahead of you or up toward your hand.

8. Hold this pose for up to 30 seconds.

9. Repeat on the opposite side.

8. Downward-facing dog

This is a forward bend that can be used as a resting pose to balance out your body. The

downward-facing dog pose helps to relieve back pain, while also strengthening and aligning

your back muscles. Practicing it regularly helps to improve posture.

To do this:

1. Lying with your stomach on the floor, press into your hands as you tuck your toes under

your feet and lift your heels.

2. Lift your knees and hips to bring your sitting bones up toward the ceiling.

3. Bend your knees slightly and lengthen your spine.

4. Keep your ears in line with your upper arms or tuck your chin all the way into your chest.

5. Press firmly into your hands and keep your heels slightly lifted.

6. Remain in this pose for up to 1 minute.

10. Pigeon pose

This is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose

can also help to stretch your sciatic nerve and quadriceps. Opening and stretching these places

in your body makes it easier to correct imbalances in your posture.

To do this:
 1. Come down on all fours with your knees below your hips and your hands a little bit in

front of your shoulders.

2. Bend your right knee and place it behind your right wrist with your right foot angled out to

the left.

3. Rest the outside of your right shin on the floor.

4. Slide your left leg back, straighten your knee, and rest your thigh on the floor.

5. Make sure your left leg extends straight back (and not to the side).

6. Slowly lower your torso down to rest on your inner right thigh with your arms extended in

front of you.

7. Hold this position for up to 1 minute.

8. Slowly release the position by walking your hands back toward your hips and lifting your

torso.

9. Repeat on the left side.

10. Thoracic spine rotation

This exercise relieves tightness and pain in your back while increasing stability and mobility.

To do this:

1. Come onto all fours and sink your hips back down to your heels and rest on your shins.

2. Place your left hand behind your head with your elbow extended to the side.

3. Keep your right hand under your shoulder or bring it to center and rest on your forearm.

4. Exhale as you rotate your left elbow up toward the ceiling and stretch the front of your

torso.

5. Take one long inhale and exhale in this position.

6. Release back down to the original position.

7. Repeat this movement 5 to 10 times.

8. Repeat on the opposite side

11. Glute squeezes

This exercise helps to strengthen and activate your glutes while relieving lower back pain. It also

improves the functioning and alignment of your hips and pelvis, leading to better posture.

To do this:

1. Lie on your back with your knees bent and your feet about hip-distance apart.

2. Keep your feet about a foot away from your hips.

3. Rest your arms alongside your body with your palms facing down.

4. Exhale as you bring your feet closer to your hips.

5. Hold this position for 10 seconds and then move them further away from your hips.

Continue this movement for 1 minute.

6. Do this exercise a few times per day.

12. Isometric rows

This exercise helps to relieve pain and stiffness from sitting in one place for too long. Isometric

pulls work your shoulder, arm, and back muscles, giving you the strength to maintain good

posture.

To do this:

1. Sit in a chair with a soft back.

2. Bend your arms so your fingers are facing forward and your palms are facing each other.

3. Exhale as you draw your elbows back into the chair behind you and squeeze your

shoulder blades together.

4. Breathe deeply as you hold this position for 10 seconds.

5. On an inhale, slowly release to the starting position.

6. Repeat this movement for 1 minute.

7. Do this exercise several times throughout the day.

Non-Locomotor Exercise

Plank variations

Find out how to perfect your planking (no, not that kind) and fix some of the most common plank

mistakes with this guide.

1. Standard plank

1. Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about

to do a push-up.

2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be

working, too — be careful not to lock or hyperextend your knees.

3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your

hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your

plank for as long as possible without compromising your form or breath.

2. Forearm plank

1. This variation, one of the most common ways to perform a plank, is slightly easier than

holding your body up with just your hands.

2. Place forearms on the floor with elbows aligned below shoulders and arms parallel to

your body at about shoulder width. If flat palms bother your wrists, clasp your hands

together.

3. Note: Any of the following plank variations can be performed with straight arms or in a

forearm position.
3. Knee plank

1. This plank is noticeably easier to hold than the traditional straight-arm plank, which

makes it great for beginners because it allows them to concentrate on form.

2. Resting your knees on the ground puts less stress on your lower back. Rest your knees

on a rolled-up mat or towel if they feel uncomfortable on the floor.

4. Side plank
1. This variation engages your oblique’s (the side muscles of your core) better than a

standard plank.

2. Lie on your side with one leg stacked on top of another, then prop your body up on your

hand or elbow while keeping feet stacked.

3. You can make the plank more difficult by raising the opposing arm or leg — or both — in

the air. You can make it easier by crossing the upper leg in front of your body for

additional support.

5. Single-leg plank

1. By removing one point of contact with the ground, this variation increases the demand

on your core.

2. Position your body in a standard plank, then lift one leg toward the ceiling as far as you

comfortably can without compromising your back. Keep hips parallel to the floor, then

alternate legs.
 6. Medicine-ball plank

1. Up the intensity by planting your hands on a medicine ball rather than on the (much

firmer, steadier) floor.

2. Stabilizing your body on an unstable ball adds a balancing component to the move,

increasing the demand on your core. Follow the same steps for a standard plank, but

instead place your hands or forearms on the ball, directly under the shoulders.

BIRD DOG EXERCISE

Also Known As: Quadruped

Targets: Abdominals, lower back, gluteal muscles, thigh muscles

The bird-dog is a bodyweight floor exercise that strengthens the core—more specifically, the

abdominal muscles, lower back, butt, and thighs. Although it is called isolation exercise, a lot is

going on from head to thigh.

In a bodyweight exercise, you need no equipment as your own body provides the resistance. It's

also easy to do anywhere, as long as you have a comfortable place to rest your hands and
knees and enough room to extend both an arm and a leg. To get the balance right, all you need

is a little practice.

Step-by-Step Instructions

Find a soft surface to kneel on and enough space to extend both an arm and a leg at the same

time. An exercise mat is a good choice of surface.

1. Kneel with knees hip-width apart and hands firmly on the ground about shoulder-width

apart. Brace the abdominals.

2. Practice lifting one hand and the opposite knee just an inch or two off the floor while

balancing on the other hand and knee and keeping your weight centered.

3. When you feel steady and ready to move on to full range of motion, point the arm out

straight in front and extend the opposite leg behind you. You should form one straight

line from your hand to your foot, keeping hips squared to the ground. If your low back

begins to sag, raise your leg only as high as you can while keeping your back straight.

4. Hold for a few seconds, then return your hands and knees.

5. Switch to the other side.

6. Keep the abs engaged throughout the entire exercise, and work to minimize any extra

motion in your hips during the weight shift.

Aim to complete 5 strong reps on each side, 10 reps total. Add additional sets of 10 exercises

for a maximum of three sets of 10. As a variation, you can do a set of 10 bird-dogs on one

side, then switch to the other side.

Common Mistakes

Watch your form. If your chest sags down, your shoulders will be too close to your ears.

To test how stable you are and whether you have proper form, have someone place a plastic

cup on your lower back.

If it falls off, you need to continue to work on extending one leg or one arm at a time.

BRIDGE EXERCISE

Also Known As: Hip Raises, Glute Bridge

Targets: Glutes, abs, and hamstrings

The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of

the thigh). When done correctly, the move can also enhance core stability by targeting

your abdominal muscles and the muscles of lower back and hip.

If you have a workout routine already, it's easy to add the bridge in or pair it with other moves to

create your own full-body workout. It's also a good warm-up exercise and a basic rehab

exercise to improve core and spinal stabilization.

Step-by-Step Instructions

1. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor

under your knees.

 2. Tighten your abdominal and buttock muscles by pushing your low back into the ground

before you push up.

3. Raise your hips to create a straight line from your knees to shoulders.

4. Squeeze your core and pull your belly button back toward your spine.

5. Hold for 20 to 30 seconds, and then return to your starting position.

6. Complete at least 10 reps.

Common Mistakes

You're Raising Your Hips Too High

Avoid raising your hips too high. Hyperextending your lower back can lead to strain. Keeping

your abdominals engaged will ensure you don't arch your back excessively.

Your Hips Sag

If you find your hips are dropping as you try to hold the bridge position, lower your pelvis back

down to the floor. When you're first starting out, you may need to hold the bridge position for

only a few seconds at a time until you build up strength.

LOCOMOTOR MOVEMENTS

JUMPING AND LANDING

Proper Landing Technique

 Begin with a thorough warm up, and use the glute activation routine to get the glutes

firing prior to practicing jumping and landing drills

 Initiate small (1-2 inch jumps), land as softly and quietly as possible, and sink deeply into

the landing.

 Land with your whole foot and keep your weight evenly distributed from heel to toes.

Avoid landing only on the balls of your feet.

 Ensure your knees are tracking over your foot and not caving in or falling outward)

 Shift your weight back over your heels. Your knees should remain behind your toes

during the movement.

 Focus on the glutes (review the safe squat technique) throughout the movement.

 Over several weeks, and with your trainer's guidance, increase the height of your jumps

to a 12-inch box.

 Follow your trainer's lead regarding reps and sets, but consider performing 2-3 sets x 6-

10 reps. Do this 3 times each week or more as instructed.

 Jumping drills can be intense, so recover well after a session and stop when your form

fails, your lower body fatigues, or you have any aches or pains. It does more harm than

good to practice these drills with poor or sloppy form.

 RUNNING EXERCISE

Health benefits of running and jogging

Regular running or jogging offers many health benefits. Running can:

 help to build strong bones, as it is a weight bearing exercise

 strengthen muscles

 improve cardiovascular fitness

 burn plenty of kilojoules

 help maintain a healthy weight.

Health and safety suggestions with running and jogging

Suggestions include:

 Make sure you eat a healthy, well-balanced diet.

 Avoid eating directly before going for a run.

 Avoid running during the hottest part of the day in summer.

 Drink plenty of water before, during and after your run.

 Take your mobile phone with you.

 If using an iPod or headset, do not have the music too loud – stay alert and aware.

 Wear reflective materials if you're running in the early morning or at night.

 Tell someone where you plan to run and when you think you'll be back.

 Choose well-lit, populated routes and avoid dangerous and isolated areas.
 If you injure yourself while running, stop immediately. Seek medical advice.

Things to remember

 Both running and jogging are forms of aerobic exercise.

 A beginner to exercise should start with brisk walking, progress to jogging and work up to

running.

 See your doctor for a check-up before starting a running program.