Special Feature

Regressing to Progress

Have you had trouble with online stretching videos? Videos are not always individualized, and some movements may be harder to perform than others. However, don’t let this deter you from achieving your goals and experiencing the many benefits of increased flexibility. Instead, try to start with exercise regressions to perform the movements at your own pace.

For example, many yoga poses can be regressed and made easier by incorporating a chair. Downward dog is a very popular yoga position that stretches the back, glutes, hamstrings, and calf muscles; however, this can be difficult to perform for some individuals. To regress this exercise…

  • Find your way into a high plank position with your hands on the seat of the chair.
  • Fold at the hips and the pull the chest towards the ground to create an L-shape with the body.
  • Hold for 8 to 10 deep breaths.

The increased height will help relieve the extra pressure that is placed on the body from a standard downward dog position, especially for those that experience shoulder or wrist pain. Other yoga poses such as the Figure 4 and Extended Side Angle can also be modified using a chair.

Regressions are amazing to start off with, especially when beginning a new exercise routine. Modifying movements will help your body be ready for advancing and decrease the chances of injuries when training at higher intensities. Like yoga, strength training can also be modified. Start with body weight exercises and resistance bands until you are ready to take on free weights. Treat your body with care by listening to your body and regressing when needed!

Learn how to modify your exercise routine at Posture Correction & Massage Techniques: Zero BS (Body Shaming) workshop, during Love Your Body Week on Monday, April 12 at 5:30 p.m. via Zoom. For more information, check out asirecreation.org/calendar.

S5 Box