Home / Exercises / Session 5

Exercises

Session 5

1

Warm Up

2 Rounds:

10 Cat-Cow Stretches.
10 Dumbbell Strict Press
10 Air Squats

2

Workout Session

4 turns:

8 Overhead Press (dumbbells).
10 Single-Arm Rows (heavy).
10 Scapular push-ups. Or push ups (normal and one 4 point knee)
10 Plank Drag
15 Squat

3

Cool down

This standing sequence reinforces cervical stability and integrates jaw mobility with focused breathing.

Stand up and hold one dumbbell with both hands.
Perform 3 sets of 30 neck retractions while maintaining posture.
Between sets, do mouth exercises: open and close the mouth with the tongue placed on the palate for 20 repetitions.
Practice Box Breathing: use hand gestures to visualize the box.
Breathe in for 4 seconds.
Hold your breath for 4 seconds.
Breathe out slowly for 4 seconds.
Hold your breath again for 4 seconds.
Repeat the breathing cycle for 4–5 minutes.

We also recommend

Session 9

Session 7

Session 4