Five-Minute Exercise Routine

This exercise routine is designed to be completed in five minutes, focusing on stretching and strengthening different parts of the body. It involves a series of positions and holds to enhance flexibility and build muscle endurance.

Exercise 1: All-Four Position to Downward Dog

• Starting Position:
  • Position yourself on all fours with palms under shoulders and knees under hips.
  • Extend knees and lift them off the floor.
• Movement:
  • Push hips toward the ceiling.
  • Keep head between shoulders.
  • Spread fingers and fully extend arms and legs.
  • Press heels to the floor.
  • Maintain a straight back.
  • Hold Duration: 10 seconds

Exercise 2: Prone Position Chest Lifts

• Starting Position:
  • Lie in a prone position.
  • Bend elbows at chest level, palms flat on the floor.
• Movement:
  • Press hands down and lift the chest off the floor.
  • Press pelvis to the mat and slightly look up.
  • Open chest and push shoulders back.
  • Arch lower back.
  • Hold Duration: Rest between repetitions.

Exercise 3: Left Leg Forward Hip Flexor Stretch

• Starting Position:
  • Kneel on the mat with the left leg forward.
  • Place hands on the knee.
• Movement:
  • Extend the right knee and push the hip forward.
  • Stretch hip flexors without arching the back.
  • Hold Duration: Midway through the routine.

Exercise 4: Right Leg Forward Hip Flexor Stretch

• Starting Position:
  • Kneel on the mat with the right leg forward.
  • Place hands on the knee.
• Movement:
  • Extend the left knee and push the hip forward.
  • Stretch hip flexors without arching the back.
  • Hold Duration: Rest after holding.

Exercise 5: Standing Heel Raises

• Starting Position:
  • Stand hip-distance apart.
  • Clasp arms in front of chest, elbows bent.
• Movement:
  • Lift heels off the floor, staying on toes.
  • Perform small sets to the side and return to the starting position.
  • Keep knees extended.

Conclusion

• Completion: Completing this set of exercises earns acknowledgment for effort.
• Emphasis: Maintain technique and hold positions effectively to gain maximum benefit.