Weekly Exercise

Exercise of The Week: Seated Warrior Post

This week’s exercise is the seated Warrior post. It primarily targets the hamstrings, but also helps loosen the hip muscles, ankles, and knees.

  • This stretch should be avoided by people with ankle, knee or hip injuries, as well as anybody that may have issues with balance (e.g. vertigo).
  • Begin by sitting with your back to the rear of a chair, sitting more to one half of the chair than the other. This will allow you to be able to swing one of your legs past the side of the chair.
  • Keep one of your legs firmly planted in front of you for stability, with your leg at 90 degrees.
  • Carefully move the other leg backwards, fully extending it (your foot should touch the floor, not hover).
  • The arm on the same side as the planted foot (in the image, it’s my right arm) should then be stretched ahead of you.
  • The arm on the side of the extended leg (in the image, it’s my left arm) should be reached backwards, parallel with the extended foot.
  • Ensure your shoulders are aligned with your hips for stability.
  • Hold this position for 10-15 seconds then slowly and steadily return to the starting position. To avoid injury, do not make jerky movements when coming out of the post- part of the challenge and benefit comes from the slow, controlled movement of getting into and out of the post.
  • Repeat on the opposite side.

Please speak to your provider before starting any new exercise regimen.

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