HERITAGE EXERCISES

Kneeling Exercises

Note: If you have knee problems or these exercises make your knees uncomfortable, use an extra pad, folded blanket, or mat under your knees when you do them.

Angry Cats

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Inhale in this position.
  • Exhale and tuck your stomach in, round your back up towards the ceiling, and drop your head between your shoulders.
  • Inhale and return to starting position.
  • Exhale as you tilt your head up as far as you can and pull your shoulders down, extending your stomach towards the floor.
  • Inhale and return to starting position.
  • Repeat at least 5 times.

Note: Angry Cats may not feel like they stretch anything, but don’t let this fool you! They increase flexibility in your hips and spine, all the way from your neck to your tailbone. Hip and spine flexibility is a large part of touching your toes, kicking high, and keeping your back straight, so Angry Cats is probably the most important exercise in this handout. Yoga instructors say to do 50 Angry Cats every day. Try to work up to it.

Nautilus

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Inhale and extend your right arm and left knee into the air until your arm, back, and leg form a straight line, parallel with the floor. Exhale and slowly contract until your left knee is tucked in under your body, your arm is pulled close to your body, and your chin is resting on your chest. Inhale and extend again.
  • Repeat 5 times each side in a fluid motion.

Kneeling Leg Lifts

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Stretch your right leg behind you and lift it straight into the air as high as you can. Control your motion both on the way up and on the way down.
  • Repeat 8 times on each leg. You can do multiple sets and/or use ankle weights to increase difficulty.

Ceiling Leg Lifts

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Stretch your right leg out behind you. Then bend your knee so that your toe is pointing straight towards the ceiling.
  • Raise your toe as high towards the ceiling as you can, and then lower your foot until your knee is almost touching the floor.
  • Repeat 8 times on each leg. You can do multiple sets and/or use ankle weights to increase the difficulty.

Kneeling Calf Stretch
This is a good stretch to do after leg lifts.

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Stretch your right leg out behind you. Turn your foot so that your toes are resting flat on the floor under you. Shift your weight backwards until you feel a stretch in your calf. Hold 30 seconds.
  • Repeat 2-3 times each side.

Rest Position
This is a good stretch to do after back exercises.

  • Rest on your hands and knees. Your knees should be hip width apart and your hands directly under your shoulders. Your back should be flat.
  • Sit back on your legs so that your buttocks are resting on your heels. Stretch your arms as far out in front of you as you can, making sure your shoulders are not hunching up next to your head. Rest your forehead on the floor.
  • Hold as long as you need.

This sounds elementary, but be sure you continue to breathe during all these exercises. Deep, even breaths help you get the maximum benefit out of your stretching. If you need to, drink water between stretches, and be sure to take a few moments periodically to relax and check how your body is feeling.

Lying On Stomach Exercises | Kneeling Exercises | Abdominal Exercises
Leg/AB Combinations | Upper Body Exercises | Other Exercises

All of this information was freely provided by Ariel Bennett T.C.R.G. Of the Heritage Irish Stepdancers. "Please let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)."

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