Day 8 of 22: Tree Pose Push-ups

Thursdays in class I choose to focus on the lower body, which can include everything from the low back to the hips, lower abs, glutes, quads, hamstrings, calves, and down to the feet. Tree pose can be challenging for balance in and of itself, but by laying it with the pushup challenge, we create leg strengthener, on top of the upper body focus of the pushup.

Of course, this being adaptive yoga, tree pose can be done with both feet on the ground (no need to elevate the "branch" leg). Imagine the strength and balance required to accomplish a full chaturanga with the legs in tree pose in a horizontal position! My body wouldn't take to that style of pose, so this variation, which I found to be quite challenging in and of itself, to be exciting to try. 

Surprisingly, it wasn't my arms, or even my lifted leg, that fatigued, but my standing calf. Bearing that in mind, a lesser incline might allow you to keep the standing foot more on the ground than on the balls of the feet. As always, this is a practice, and experimenting and being present with how your body responds helps progress it.

Eleven Tree Pose Push-ups on one leg, then a stretch, and eleven on the other. Enjoy.

 To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 9 of 22: Mountain Climbers

We've been exploring variations of "push-ups" with our Gentle Yoga adaptations for the #activeheroes #22pushupchallenge, and today we tackled something else in plank territory with a core focus: Mountain Climbers. Traditionally in a fitness class you might do this exercise tucking the knees up under the body rapidly to raise the heartrate, but today we are focusing on the lift of the leg, across the body (if possible for your body) for some oblique abdominal work, while maintaining stability through the legs and chest with support in the arms. 

An even gentler version could include bending a knee instead of lift it at all; try a variation that suits you! I prefer to do the exhale on the knee lift, and the inhale as the body opens and lengthens. We did all 22 reps in a row today.

Sorry if the video and audio are slightly off; I tried to correct in the editing software but wasn't able to get it exact as the resolution of the video isn't that high. 

 To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 7 of 22: "Shoulder" Pushups (Scapular Retractions/Protractions)

Today's challenge took place in the park as I had to run an errand and was unable to get back to my PC in time to host class. So with the use of a new phone, the Zoom app, and cell service I was able to conduct class and record it to the cloud to get today's challenge published.

This gentle pushup variation is for the shoulders and rotator cuff, and for helping with the "winging" of the scapula (shoulder blade). It strengthens the muscles that hold the shoulder blade on the rib cage, as well as it's mobility there. Be careful to not lock out the elbows (use the muscles to keep them straight rather than rigid). Also, there isn't so much of a flexing of the spine like a cat/cow motion as there is a movement of the chest forward and back between the arm bones.

If the movement seems awkward, practice without the hands on a surface first, as if you are pushing a wall away. Notice if there is any pain or discomfort in the range of motion. Then try vertical, and work up to an incline, or even horizontal. 

It's also important to not crane the head forward nor drop the chin; the head should stay in line with the rest of the neck and spine to avoid creating uneven weight in the cervical spine. 

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 6 of 22: Overhead Press Pushups (non--weight-bearing)

Today's challenge is another "weightless" variation that focuses on tricep flexion and extension, shoulder extension, and range of motion. Often you'll see this move done in a fitness class with weights in one or both hands (in Silver Sneakers, weight would only be in one hand). The extra effort comes from raising the arm to a straight position against the force of gravity vertically.

Technically, of course, this isn't a pushup, but we are being creative in the vein of adaptive/accessible yoga, and still keeping the spirit of the upper body work, reinforcing good posture, and of course, the heart intention of giving our time for the cause of raising awareness and money for Veterans' support.

If this particular option doesn't work for you with arms overhead, the Day 5 version is a good substitute. Otherwise, the arms go overhead, wrists gentle flexed, The elbows will bend to 90 degrees keeping the elbows over the shoulders (or more gentle, at a 30 degree forward incline from the shoulders), then restraighten as if pushing the body back into an elevated position. 

I made a joke during class that this was like a handstand pushup, so use your imagination to help you keep good form, good posture, and grounding for alignment. 

Because the arms are overhead and blood flow gets restricted, I broke this one into two sets of 11. Enjoy!

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/

Day 5 of 22: Weightless Accessible Push-ups

 Today's challenge is the gentlest one yet, with zero weight-bearing, and can be done sitting, standing, or even lying down on the back. The one precaution would be to ensure not to hyperextend the wrists "back'" without a surface on which to grip, the extension (backwards flexion to 90 degrees) could create uncomfortable force on the joint, and there is no need. The focus is on the engagement of the triceps, biceps, upper back, chest, neck, and core. 

Sitting or standing, with good upright postures, extend the arms wrists to elbow height. On the exhale, draw the elbow back toward the ribs, keeping them close, as if , as in previous challenges, doing a "chaturanga push-up." Whether standing or sitting, engage the abdominal muscles to pull back and support the torso, and even the inner thigh muscles up to the pelvic floor (without actually moving the legs. Press the feet into the floor to stay grounded.

Re-extend the arms, and repeat. You either inhale with the extension and exhale with the elbow bending, or take extra time and exhale on both the arms straightening with effort as well as the flexion as if you were pushing body away from a supporting surface. The point is to engage the muscles by wrapping them to the bones but not stress the joints with weight bearing or over tightening, so be aware of the effort you are expensing. Allow the movement to flow.

Two sets of 11, or one full set of 22, and this challenge is complete! 

To donate to my challenge, click here: https://fundraise.activeheroes.org/fundraiser/2872670

To start your own challenge, click here: https://activeheroes.org/22pushups/