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CORE EXERCISES

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

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STRENGTH AND ENDURANCE

BRIDGE

1. Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.

 

2. Raise your hips off the floor until your hips are aligned with your knees and shoulders

 

3. Hold for three deep breaths.

 

4. Return to the start position and repeat.

STRETCHES

COBRA

 

1. Stretch out your body. Spread your hands under your shoulders

 

2. Hug your elbows by your sides. Press your lower body into the floor

 

3. Inhale and straighten your arms to lift your chest up.

 

4. Go only as high as you can.

 

5. Press into the floor with your lower body

 

6. Squeeze your shoulder blades together.

 

7. Hold the pose 15 to 30 seconds. Breathe in slowly.

 

8. Return flat to the floor while you exhale.

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