Home Exercises Quick Links

Breathing

• Breathing: https://whitewavebodywork.com/home-exercises/breathing/#breathing

• TA Activation: https://whitewavebodywork.com/home-exercises/breathing/#taactivation

Core

• Breathing: https://whitewavebodywork.com/home-exercises/core/#breathing

• TA Activation: https://whitewavebodywork.com/home-exercises/core/#taactivation

• Pelvic Tilts: https://whitewavebodywork.com/home-exercises/core/#pelvictilts

• Postural Awareness During Daily Activities: https://whitewavebodywork.com/home-exercises/core/#posturalawareness

• March/Heel Tap: https://whitewavebodywork.com/home-exercises/core/#marchheeltap

• Hip Flexor & Lumbopelvic Strengthening (90/90 Position): https://whitewavebodywork.com/home-exercises/core/#hipflexorlumbopelvic

• Straight Leg Raise: https://whitewavebodywork.com/home-exercises/core/#straightlegraise

• Modified V-Sitting: https://whitewavebodywork.com/home-exercises/core/#modifiedvsitting

Ergonomics

• Squat Mechanics: https://whitewavebodywork.com/home-exercises/ergonomics/#squatmechanics

• Hip Hinge (w/Lifting Mechanics): https://whitewavebodywork.com/home-exercises/ergonomics/#hiphingeliftingmechanics

• Postural Awareness During Daily Activities: https://whitewavebodywork.com/home-exercises/ergonomics/#posturalawareness

Feet and Ankles

• 3 Ways to Stretch the Ankle & Calf: https://whitewavebodywork.com/home-exercises/feet-and-ankles/#3ways

Foam Rolling/Self-Massage

• Foam Rolling-Neck: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#neck

• Foam Rolling-Lats/Periscapular Musculature: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#lats

• Foam Rolling-Glutes: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#glutes

• Foam Rolling-Quads: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#quads

• Foam Rolling-Calves: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#calves

• Foam Rolling-Thoracic Spine: https://whitewavebodywork.com/home-exercises/foam-rolling-self-massage/#thoracic

Hips and Low Back

• Quad & Hip Flexor Stretch Modifications: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#quadandhip

• Clams: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#clams  

• Reverse Clams: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#reverseclams

• Sidelying Hydrants: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#sidelyinghydrants

• Sidelying Straight Leg Raise: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#sidelyingstraightlegraise

• Sidelying Straight Leg Raise w/Hip Rotation: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#sidelyingstraightlegraisewhip

• Straight Leg Raise: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#straightlegraise

• Cat/Cow:https://whitewavebodywork.com/home-exercises/hips-and-low-back/#catcow

• Look at your Butt! (Lateral Spinal Flexion): https://whitewavebodywork.com/home-exercises/hips-and-low-back/#lookatyourbutt 

• Thread the Needle, Spinal Rotation: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#threadtheneedle

• Windshield Wipers (Internal/External Hip Rotation): https://whitewavebodywork.com/home-exercises/hips-and-low-back/#windshield

• Lumbar Rotation: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#lumbarrotation

• Seated Hip Stretch (External Rotation): https://whitewavebodywork.com/home-exercises/hips-and-low-back/#seatedhipstretch

• Stretching the Hamstrings: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#hamstrings

• Childs Pose: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#childspose

• Hip Flexor & Lumbopelvic Strengthening (90/90 Position): https://whitewavebodywork.com/home-exercises/hips-and-low-back/#hipflexorlumbopelvic

• Modified V-Sitting: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#modifiedvsitting  

• Supine Straight Leg Raise w/a Twist (45’s): https://whitewavebodywork.com/home-exercises/hips-and-low-back/#supinestraightlegraise

• McKenzie Extension vs Upward Facing Dog: https://whitewavebodywork.com/home-exercises/hips-and-low-back/#mckenzie

Knees

• Squat Mechanics: https://whitewavebodywork.com/home-exercises/knees/#squatmechanics

• Childs Pose: https://whitewavebodywork.com/home-exercises/knees/#childspose

Quad Stretching

• Seated Quad Stretch: https://whitewavebodywork.com/home-exercises/knees/#seatedquadstretch

• Standing Quad/Hip-Flexor Stretch w/Chair: https://whitewavebodywork.com/home-exercises/knees/#standingquadchair

• Standing Quad & Hip Flexor Stretch: https://whitewavebodywork.com/home-exercises/knees/#standingquad

• Prone Quad Stretch Head Down with and w/o Strap: https://whitewavebodywork.com/home-exercises/knees/#pronequadwostrap

• Prone Prop Quad & Hip Flexor Stretch: https://whitewavebodywork.com/home-exercises/knees/#pronepropquad

• Quad & Hip Flexor Stretch, Bow Pose, Dhanurasana: https://whitewavebodywork.com/home-exercises/knees/#bowpose

• Kneeling Hip Flexor Stretch: https://whitewavebodywork.com/home-exercises/knees/#kneelinghip

• Quad & Hip Flexor Stretch Against the Wall: https://whitewavebodywork.com/home-exercises/knees/#quadandhipwall

• Prone Quad Stretch w/Strap: https://whitewavebodywork.com/home-exercises/knees/#pronequadstrap

Neck and Shoulders

• Cat/Cow: https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#catcow

• Thread the Needle, Spinal Rotation: https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#threadtheneedle

• Look at your Butt! (Lateral Spinal Flexion): https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#lookatyourbutt

• Cobra: https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#cobra

• “I’s” or A Variation/Prep for Locust Pose (Salabhasana): https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#is

• W’s (Posterior Chain Strength): https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#ws

• Wide-Legged Forward Bend w/Shoulder Extension (Prasarita Padottanasana): https://whitewavebodywork.com/home-exercises/neck-and-shoulders/#wideleggedshoulder

Postpartum

• Diastasis Recti-Self Check: https://whitewavebodywork.com/home-exercises/postpartum/#diastasis

• Breathing: https://whitewavebodywork.com/home-exercises/postpartum/#breathing

• TA Activation: https://whitewavebodywork.com/home-exercises/postpartum/#taactivation

• Pelvic Tilts: https://whitewavebodywork.com/home-exercises/postpartum/#pelvictilts

• Standing Posture/Mountain Pose: https://whitewavebodywork.com/home-exercises/postpartum/#mountainpose

• Postural Awareness During Daily Activities: https://whitewavebodywork.com/home-exercises/postpartum/#posturalawareness

• Hip Hinge (w/Lifting Mechanics): https://whitewavebodywork.com/home-exercises/postpartum/#hiphingelifting 

Posture

• Pelvic Tilts: https://whitewavebodywork.com/home-exercises/posture/#pelvictilts

• Standing Posture/Mountain Pose: https://whitewavebodywork.com/home-exercises/posture/#mountainpose

• Postural Awareness During Daily Activities: https://whitewavebodywork.com/home-exercises/posture/#posturalawareness

• Hip Hinge (w/Lifting Mechanics): https://whitewavebodywork.com/home-exercises/posture/#hiphingelifting

• Cat/Cow: https://whitewavebodywork.com/home-exercises/posture/#catcow

• Cobra: https://whitewavebodywork.com/home-exercises/posture/#cobra

• “I’s” or A Variation/Prep for Locust Pose (Salabhasana): https://whitewavebodywork.com/home-exercises/posture/#is

• W’s (Posterior Chain Strength): https://whitewavebodywork.com/home-exercises/posture/#ws

• Foam Rolling-Thoracic Spine: https://whitewavebodywork.com/home-exercises/posture/#thoracic

Prenatal

• Breathing: https://whitewavebodywork.com/home-exercises/prenatal/#breathing

• TA Activation: https://whitewavebodywork.com/home-exercises/prenatal/#taactivation

• Pelvic Tilts: https://whitewavebodywork.com/home-exercises/prenatal/#pelvictilts

• Hip Hinge (w/Lifting Mechanics): https://whitewavebodywork.com/home-exercises/prenatal/#hiphingelifting

• Standing Quad & Hip Flexor Stretch: https://whitewavebodywork.com/home-exercises/prenatal/#standingquadhip

• Kneeling Hip Flexor Stretch: https://whitewavebodywork.com/home-exercises/prenatal/#kneelinghipflexor

• Squat Mechanics: https://whitewavebodywork.com/home-exercises/prenatal/#squatmechanics

• Childs Pose: https://whitewavebodywork.com/home-exercises/prenatal/#childspose

• Seated Hip Stretch (External Rotation): https://whitewavebodywork.com/home-exercises/prenatal/#seatedhipstretch

• 2 Ways to Stretch the Hip Flexors During Pregnancy: https://whitewavebodywork.com/home-exercises/prenatal/#hipflexor-pregnancy

• Understanding the Pressure System: Maintain Core/Pelvic Floor Strength through Exploration of Posture: https://whitewavebodywork.com/home-exercises/prenatal/#pressure-system

• Why is posture important during pregnancy? https://whitewavebodywork.com/home-exercises/prenatal/#posture-pregnancy

• Protect Your Core & Low Back While Changing Positions During Pregnancy: https://whitewavebodywork.com/home-exercises/prenatal/#core-back-pregnancy

• Prenatal Yoga Class-Labor Prep (30+Min): https://whitewavebodywork.com/home-exercises/prenatal/#prenatal-labor-prep

• Prenatal Lifting Mechanics: https://whitewavebodywork.com/home-exercises/prenatal/#prenatal-lifting-mechanics

• Labor Prep Yoga (preview): https://whitewavebodywork.com/home-exercises/prenatal/#labor-prep-yoga

• Prenatal Pillow Positioning: https://whitewavebodywork.com/home-exercises/prenatal/#prenatal-pillow-position

Yoga

• Foundations for Poses on Hands and Knees: https://whitewavebodywork.com/home-exercises/yoga/#foundations

• Cat/Cow: https://whitewavebodywork.com/home-exercises/yoga/#catcow

• Look at your butt! (Spinal Flexion): https://whitewavebodywork.com/home-exercises/yoga/#lookatyourbutt

• Thread the Needle, Spinal Rotation: https://whitewavebodywork.com/home-exercises/yoga/#threadtheneedle

• Downward Facing Dog (Adho Mukha Svanasana): https://whitewavebodywork.com/home-exercises/yoga/#downwarddog

• Wide-Legged Forward Bend w/ Shoulder Extension (Prasarita Padottanasana): https://whitewavebodywork.com/home-exercises/yoga/#wideleggedforward

• “I’s” or A Variation/Prep for Locust Pose (Salabhasana): https://whitewavebodywork.com/home-exercises/yoga/#is

• W’s (Posterior Chain Strength): https://whitewavebodywork.com/home-exercises/yoga/#ws

• McKenzie Extension vs Upward Facing Dog: https://whitewavebodywork.com/home-exercises/yoga/#mckenzie

• Quad & Hip Flexor Stretch, Bow Pose, Dhanurasana: https://whitewavebodywork.com/home-exercises/yoga/#bowpose

• Childs Pose: https://whitewavebodywork.com/home-exercises/yoga/#childspose

• Lumbar Rotation: https://whitewavebodywork.com/home-exercises/yoga/#lumbarrotation

• Windshield Wipers (Internal/External Hip Rotation): https://whitewavebodywork.com/home-exercises/yoga/#windshield

• Sun Salute (Surya Namaskar) Variation w/Alignment Cues: https://whitewavebodywork.com/home-exercises/yoga/#sunsalute