10-Minute, No-Equipment, Total-Body Workout

Standing Hip Abduction - Resistance Bands

With equipment - extended your leg out ~2 feet from you body hold for two seconds and return slowly back to both feet together.

No equipment - Lie on your side with your hips stacked.

Support your head by folding your floor side arm under your head.
Place your top hand on the floor in front of you as a reminder not to lean forward or backward.
Stack and flex both feet.
Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds.
Lower down for a count of 3, returning to the start position.

EGOSCUE - Air Bench

Stand with your back against a wall with feet and knees hip width apart and feet pointed straight.
Walk your feet away from the wall while sliding your body down at the same time.
- You will be "seated" in an invisible chair, with your knees bent to 105 degrees.
- Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees.
- Your lower back should be completely flat against the wall.
- Your arms can hang down to your sides, or rest your hands gently on your lap.
Hold as directed on your menu.
- Keep the weight in your heels, do not press forward on your toes.
DO NOT DO THIS E-CISE IN SOCKS!
DO THIS EXERCISE IN ATHLETIC SHOES OR ON A YOGA MAT!

Position 1-Lie on your stomach propped up on your elbows, your elbows should be directly under your shoulders.
Tuck your toes under and bridge your body off the floor.
Without moving your elbows, pull your hands apart and let your shoulder blades collapse together.
Position 2-3- Lie on your side propped up on your elbow with the other arm resting along your body and your feet stacked on top of each other.
- Lift your hips up off the floor and let your shoulder blades come together.
Position 4-Lie on your back propped up on your elbows.
- Flex your feet so you toes point to the ceiling and contract your thighs.
- Lift your hips/buttocks up off the floor keeping your toes pulled back and feet straight.
- As you lift your hips off the floor, try to think about pushing your chest to the ceiling and allowing your shoulder blades to come together.

Lie on one side in the fetal position with your arms straight out from your shoulders in front of you.
Stack your knees one directly atop the other, where they should remain throughout the e-cise.
Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able.
Move your head to look in the same direction as that arm.
- Do NOT let your knees come apart while moving the arm to the other side.
- Use your bottom hand to hold your knees together and keep them stacked on top of one another.
- Remember to breathe.
- Allow your body to open up.
Hold as directed on your menu.
Switch sides and repeat.

Kneel down facing away from the wall

Place the top one foot up on the wall with the same knee on the ground as close to the wall as is comfortable
- You may want to place a cushion or blanket on the floor under your knee for comfort
Step forward into a lunge position with the other foot keeping the forward knee directly over the ankle and your foot pointed straight ahead
- You will feel a stretch on the front of the thigh that is on the wall
- Moving the knee of the foot that is on the wall farther away from the wall will decrease the stretch and moving the knee closer to the wall will increase it
- The stretch should be comfortable, not painful
Place your hands on the front knee and push your upper body back toward the wall
- Relax your shoulders and breathe
Hold as directed on your menu, then switch sides and repeat

Lie on your back with your legs pointed straight up and against the wall, upper body relaxed with arms out to sides at about 45 degrees and palms facing up feet should be hip width apart.
- When getting into this position, get your hips as close as possible to the wall, so once you are in position your butt is also as close as possible to the wall.
- If your hips are lifting off the floor then scoot your butt back until you are able to place your hips flat. As you get more functional, your hips will sit closer to the wall and be flat on the floor at the same time.
In this position tighten your thighs and pull ALL of your toes down and back evenly towards your face.
- Your feet must be pointed straight(parallel) for your hips to properly do the needed work to stabilize your spine.
Hold as directed on your menu.
- This exercise promotes thoracic extension while limiting the rotation ability of the lower load joints.

Lie on your back with one leg extended and the other leg bent and pulled up toward your chest.
Clasp your hands behind the bent knee.
Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles relaxed.
Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps.
- Make sure the knee stays absolutely still with movement coming from the ankle and not the knee.
For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps.
Switch legs and repeat.

Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.
Place your arms out to the side at shoulder level, with your palms flat on the floor.
Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor.
- Your left foot should now be flat on the floor, along with the outside of your right leg.
Look in the opposite direction and relax your shoulders.
Press the left knee away from your body using the left hip muscles.
Hold as directed on your menu, then switch sides and repeat.