Exercise Software by VHI

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Exercise Software

Pre/Postnatal

Complete Index


	Sections

	Core Conditioning on Ball General Stretch Leg and Buttock Toner Water Fitness First Trimester/Postnatal Only		With Baby Prevent/Decrease Discomfort Torso Toner Upper Body Toner Warm-up

Core Conditioning on Ball

CORE CONDITIONING ON BALL Tips Neck Roll Shoulder Shrug Shoulder Roll Torso Reach Torso Turn Hip Circle Walking Around the Ball One-Leg Balance		Straddle Balance Marching Slalom Skiing Jumping Jack Oblique Strengthener Hamstring Stretch Hip Flexor Stretch Side Stretch (Kneeling) Shoulder Stretch
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General Stretch

GENERAL STRETCH Tips Leg Extension Quadriceps Hip Flexor Stretch		Squat Shoulder Torso (Standing)
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Leg and Buttcok Toner

LEG AND BUTTOCK TONER Tips Lunge Hamstring Curl Chair Pose Stork Pose Warrior I Pose		Warrior II Pose Wall-Sit Flamingo Pose Inner Thigh Lift (Side-Lying) Kick (Side-Lying)
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WATER FITNESS Tips March Lunge Side-to-Side Forward Arm Push Neck Stretch Shoulder Shrug Shoulder Roll Rib Cage Extension Torso Stretch Hip Circle Calf Stretch Lower Back Stretch Water Walking Breast Stroke Arms (Walking, Lightly Jogging, or Standing Still) Hip Abduction / Adduction Hip Rotation Walk Heel-Toe Walk Rocking Scissors Side-Scissors Leaps (Sideways) Leap (Forward) Water Leap Frog Hamstring Curl Leg Lift (Lateral) Wall Push-Up Flies Power Arm Down Power Arm Up Biceps Curl / Triceps Extension		Leg Extension - Power Up Leg Curl - Power Down Leg Kick / Bend / Extend Behind Leg Kick / Bend / Extend Sideways Leg Kick Backward / Bend / Extend Forward Torso Turn Torso Turn Pelvic Tilt Single Leg Stretch Double Leg Stretch (Side of Pool) Torso Stretch Straddle Stretch Hip Sit Quadriceps Stretch Stork Pose Triceps Stretch Shoulder Stretch Hip Abduction / Adduction With Noodle Bicycle With Noodle Side Bicycle With Noodle Ankle Circle With Noodle Bell With Noodle Leg Kick (Backward) With Noodle Leg Kick (Forward) With Noodle Push-Up With Noodle Triceps Extension With Noodle Cross-Country Skiing With Noodle Hamstring Stretch With Noodle Quads Stretch With Noodle Torso Stretch With Noodle
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First Trimester/Postnatal Only

First Trimester / Postnatal Tips (FT / PN) PELVIC STABILIZATION: Pelvic Tilt (Lying) PELVIC STABILIZATION: Heel Slide PELVIC STABILIZATION: Single Foot Touch PELVIC STABILIZATION: Double Foot Touch PELVIC STABILIZATION: Basic Bridge PELVIC STABILIZATION: Progressive Bridge PELVIC STABILIZATION: Bridge (Alternating Sides) TORSO-STRENGTHENING: Hundreds (Feet on Floor) TORSO-STRENGTHENING: Hundreds (Feet Above Floor) TORSO-STRENGTHENING: Roll-Up (Bent Knee) TORSO-STRENGTHENING: Roll-Up (Straight Leg) TORSO-STRENGTHENING: Rolling TORSO-STRENGTHENING: Single Leg Rotation (Straight Leg) TORSO-STRENGTHENING: Single Leg Rotation (Bent Knee) TORSO-STRENGTHENING: Single Leg Stretch TORSO-STRENGTHENING: Torso Turn / Single Leg Stretch TORSO-STRENGTHENING: Single Leg Kick		Leg Lift (Lateral) TORSO-STRENGTHENING: Double Leg Kick TORSO-STRENGTHENING: Swim (On Land) FT / PN CORE CONDITIONING ON BALL Tips FT / PN CORE CONDITIONING ON BALL Tips (Continued) CORE CONDITIONING ON BALL: Shoulder Stretch CORE CONDITIONING ON BALL: Walk-Out CORE CONDITIONING ON BALL: Abdominal Crunch CORE CONDITIONING ON BALL: Oblique Crunch CORE CONDITIONING ON BALL: Abdominal Stretch CORE CONDITIONING ON BALL: Roll-In CORE CONDITIONING ON BALL: Push-Up CORE CONDITIONING ON BALL: Back Extension CORE CONDITIONING ON BALL: Swimming CORE CONDITIONING ON BALL: Spinal Twist CORE CONDITIONING ON BALL: Side Stretch CORE CONDITIONING ON BALL: Oblique Strengthener
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EXERCISE WITH BABY Tips Baby Sit-Up Baby Sit-Up (For Newborn or Baby With Weak Neck) Baby Press		Kiss the Baby Back Strengthener With Baby Downward Facing Baby Baby Bridges
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Prevent/Decrease Discomfort

PREVENT / DECREASE COMMON DISCOMFORTS Tips ANKLE EDEMA: Foot Circle ANKLE EDEMA: Leg Lift (Side-Lying) ANKLE EDEMA: Quadriceps Stretch (Side-Lying) BACK: Rounded Cat Stretch BACK: Garland Pose (Sciatica) BACK: Knee-Chest (Sciatica) BACK: Squat BACK: Hip Flexor Stretch BACK: Stretch on Wall BACK: Child's Pose (Sciatica) BACK: Forward Bend (Standing) (FIRST TRIMESTER ONLY) BACK / HAMSTRING: Stretch on Wall BACK / LEG CRAMPS: Elevated Leg Stretch on Wall(FIRST TRIMESTER ONLY) NECK TENSION: Assisted Stretch NECK TENSION: Extension Stretch CARPAL TUNNEL (Nerve Compression Syndrome): Eagle Arms CARPAL TUNNEL (Nerve Compression Syndrome): Wrist Rotation		CARPAL TUNNEL (Nerve Compression Syndrome): Wrist Stretch CARPAL TUNNEL (Nerve Compression Syndrome): Puppy Stretch (Kneeling) CARPAL TUNNEL (Nerve Compression Syndrome): Puppy Stretch (Standing) CARPAL TUNNEL (Nerve Compression Syndrome): Reverse Namaste CARPAL TUNNEL (Nerve Compression Syndrome): Hug CARPAL TUNNEL (Nerve Compression Syndrome): Horizontal Adductor Stretch (Standing) PELVIC PRESSURE: Bound Angle PELVIC PRESSURE: Spinal Twist (Sitting) PELVIC PRESSURE / LOW BACK: Swan RIB CAGE: Spinal Twist (Standing) RIB CAGE: Lateral Stretch (Sitting) RIB CAGE: Lateral Stretch (Kneeling) RIB CAGE: Modified Triangle Pose RIB CAGE: Lateral Stretch (Standing)
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TORSO TONER Tips Belly Breathing Rounding the Back Sunbird Pose Back Extension Roll-Back		Roll-Back With Spine Twist Leg Kick (Side-Lying) Balancing Cat (Not recommended for third trimester) Crescent Moon, Modified Roll-Back Torso Twist Modified Mermaid
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Upper Body Toner

UPPER BODY TONER Tips Push-Up, Modified Push-Up, Wall Biceps Curl		Triceps Extension Cat-Bow Buttocks Lift (Bent or Straight Leg)
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Warm Up

WARM-UP Tips Neck Forward Flexion Ear / Shoulder Stretch Shoulder Roll Rib Cage Isolation		Hip Circle Pelvic Tilt - Standing Calf Stretch Hip Flexor Stretch - Standing Kegel
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