Non-locomotor Skills

Non-locomotor Skills

Controlled bodily movements (e.g., shifting the body parts) that are performed from a relatively stable base of support.

Breathing and bracing the core

First, fill your belly, and then inhale and exhale, only allowing your rib cage to move. Your belly should remain tight and full after the initial breath. After that point, you should be able to see your ribs move in and out when you breathe.

Dead Bug Series

A safe and effective way to strengthen and stabilize your core, spine, and back muscles.

Hip/Glute Bridge

An exercise that involves lying on the ground on your back and thrusting your hips upwards. It is a simple at-home exercise that can be performed with no equipment, and it can increase glute strength, core stability, and lower back health.

Bird Dog Series

A bodyweight exercise that strengthens the core—more specifically, the abdominal muscles, lower back, butt, and thighs. Since it requires no equipment other than a mat, it can easily be integrated into almost any core strength training routine.

Downward Dog

Deeply stretches the back, opens the chest, and builds upper body strength. This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight.

Scapular Protraction & Retraction

Protraction is required to perform full range of motion push-ups and to perform movement. In retraction, the scapulae move towards the spine and towards each other. Retracting is done by squeezing the shoulder blades together.

Plank Series

By strengthening your back, chest, shoulders, neck, and ab, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.

Squat Series

Targets lower muscles like gluteus maximus, minimus, and medius (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors, Calves.