Realign and Stimulate: A Lying Down Workout

By: Maryann Berry

*Low Intensity*

This workout will take just 12 minutes, and at the end, you will feel both relaxed and energized.

The entire routine is done in the supine position (lying on your back) with your legs supported by a chair. Here we are killing two birds with one stone by:

  1. Allowing your body to settle into a better alignment against the floor
  2. Stimulating and strengthening muscles throughout your body.

If you deal with fatigue and/or chronic pain, you will find that this workout is a great starting point for easing back into moving and working the parts of your body that you might not normally work in your day-to-day life.

You can expect some soreness after doing this workout due to the fact that we are gently coaxing your body back into a better alignment, and we are stimulating muscles that may not be functioning properly. Always listen to your body, and if a movement or position does not feel right for you, leave it out and revisit it when you are ready.

To complete this workout, you will need a block (or a couch pillow) and a chair.

Have fun and enjoy!

Watch time: 13 minutes

The following exercises are to be done in this order in the supine position (on your back) with the knees and hips at 90 degrees, supported by a chair:

  1. Static Back Abdominal Contractions – 1 set of 10 reps
  2. Foot Circles and Point Flexes – 10 circles clockwise, 10 circles counterclockwise, 10 point flexes. Repeat on the opposite foot
  3. Knee Pillow Squeezes – 3 sets of 20 reps
  4. Pull Backs – 2 sets of 10 reps
  5. Pullovers – 2 sets of 15 reps

Be sure to watch the video for more detailed instructions.

Please keep in mind that the information contained in this article is for informational purposes only. The purpose of this article is to promote broad viewer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read in this article.

up next: How to Avoid an Exercise-Induced Symptom Flare-Up



About the Author

At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years. Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people online via Skype, as well as in-person at her studio in San Diego, California. To learn more about Maryann’s programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout, a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone. Join her on Facebook at Realign Therapy.