Self-Care



My focus is mobility and strength. Starting with foundational exercises that will transition into proper movement patterns leading to stronger more effective lifts. Together we will train in a private studio utilizing various equipment that will help you move and feel your best.

Stretching

How do I stretch________? In this 30-minute session, you can address key areas of concerns, finding ways to keep tight areas more limber for best gains in movement and flexibility.

SESSIONS AND RATES

30 minutes $35

STRETCHES FOR NECK AND SHOULDERS

TRAP STRETCH

Sit comfortable on a chair placing your hand underneath you. Pull your shoulder away from your ear. For and added stretch, gently pull the opposite ear to the opposite shoulder. Remember to take deep breaths and back off if it is too intense. Repeat on the other side. Natalie Knows: Play with sitting with either your palm facing up or down as you sit. Also, play with range of motion as you are breathing!



QUADRUPED

On your hands and knees, knees are a little wider than hip distance apart, hands underneath your shoulders. Begin with reaching the right arm forward, take a breath, and replace right hand back to the floor. Next, straighten your left leg keeping your hips pointing to the floor, take a breath, and bring your left knee back to center. Now try to extend your right arm and your left leg, closing your hips toward the floor. Play with the change in balance, take a breath, and replace both arm and leg back to center. Repeat with left arm and right leg.



CAT/CAMEL

Begin with your knees under your hips the same distance apart with your arms under your shoulders. With your breath, exhale rounding and pushing your spine towards the ceiling while tucking your pelvis to your middle. On your next inhalation, sink your belly to the floor and your hips behind you. Continue the movement at the pace of your deep breathing.



SUPERMAN

Begin on your stomach with your arms overhead and legs extended. Using your breath, exhale lifting your arms and legs off the floor, inhale and return to the starting position. Repeat syncing your breath with the movement.



EXTERNAL ROTATION

You can do this exercise either sitting comfortably or standing. Pull your shoulders down and back, bending your elbows to 90 degrees at your sides. With your palms facing each other, move your hands (keeping your elbows in place!) to the outside of your body. Then return to the starting position and repeat up to 25 times. Natalie Knows: As this exercise becomes easier, add a lightweight like a canned good or a resistance band.



WALL SLIDES

Press your back and the back of your arms against the wall in a ‘W’. Slowly raise your arms up above your head into a ‘V.’ If your knuckles come off the wall, stop there, this is your stretch. To increase the difficulty, press the small of your back against the wall while raising up to the ‘V.’



SINGLE ARM

Face the wall with the side of your hand against the wall. Slowing drag your hand above your head. If there is pain or discomfort, stop there and start again.



STRETCHES FOR CORE

POSTERIOR PELVIC TILT – FLOOR

Begin with your back against the floor and your knees bent. You can think of your pelvis like a bowl filled with water. To keep the water in, tip your pelvis so the small of your back is flat against the floor. Hold here for several breaths. Relax and repeat. Advance to Standing Posterior Pelvic Tilt.



PELVIC TILT LUNGE – HIP FLEXOR

Begin on the floor with one knee under your hip foot in front of you making 90 degree angles. Tuck your pelvis under, feeling a stretch in the top part of the thigh. To increase the stretch, raise your arms above your head. Feel free to add a gentle twist to each side.



POSTERIOR PELVIC TILT – STANDING

With your feet under your hips or just slightly wider, a comfortable bend in your knees, place your hands on your hips. Think of your pelvis like a bowl filled with water. To keep the water in, tip your pelvis back. Staying in this position, take a few deep breaths filling the space in your rib cage and all around you. Repeat several times per day. Modified to PPT on the floor.



CHILD’S POSE

Begin with your hands under your shoulders and your knees wider than your hips. Gently rock back, placing your bottom on your heels. If this is uncomfortable, widen your knees. Take several deep breaths, sinking back further. Natalie Knows: To increase the stretch, walk your hands to the right noting a stretch on the left side. Take a few deep breaths then walk yourself back to center and repeat on the other side.



QUADRUPED

On your hands and knees, knees are a little wider than hip distance apart, hands underneath your shoulders. Begin with reaching the right arm forward, take a breath, and replace right hand back to the floor. Next, straighten your left leg keeping your hips pointing to the floor, take a breath, and bring your left knee back to center. Now try to extend your right arm and your left leg, closing your hips toward the floor. Play with the change in balance, take a breath, and replace both arm and leg back to center. Repeat with left arm and right leg.



CAT/CAMEL

Begin with your knees under your hips the same distance apart with your arms under your shoulders. With your breath, exhale rounding and pushing your spine towards the ceiling while tucking your pelvis to your middle. On your next inhalation, sink your belly to the floor and your hips behind you. Continue the movement at the pace of your deep breathing.



SUPERMAN

Begin on your stomach with your arms overhead and legs extended. Using your breath, exhale lifting your arms and legs off the floor, inhale and return to the starting position. Repeat syncing your breath with the movement.



STRETCHES FOR HAMSTRINGS

POSTERIOR PELVIC TILT – FLOOR

Begin with your back against the floor and your knees bent. You can think of your pelvis like a bowl filled with water. To keep the water in, tip your pelvis so the small of your back is flat against the floor. Hold here for several breaths. Relax and repeat. Advance to Standing Posterior Pelvic Tilt.



POSTERIOR PELVIC TILT – STANDING

With your feet under your hips or just slightly wider, a comfortable bend in your knees, place your hands on your hips. Think of your pelvis like a bowl filled with water. To keep the water in, tip your pelvis back. Staying in this position, take a few deep breaths filling the space in your rib cage and all around you. Repeat several times per day. Modified to PPT on the floor.



CAT/CAMEL

Begin with your knees under your hips the same distance apart with your arms under your shoulders. With your breath, exhale rounding and pushing your spine towards the ceiling while tucking your pelvis to your middle. On your next inhalation, sink your belly to the floor and your hips behind you. Continue the movement at the pace of your deep breathing.



LAYING FIGURE 4

Begin with your back on the floor, rocking the small of your back against the floor with your feel under your hips, toes pointing forward. Bring the opposite foot to your knee (left foot, right knee) and hold for 2-3 deep breaths. Repeat on the other leg, comparing the difference between sides.



FIGURE 4 SEATED

With your feet flat on the floor sitting tall with your shoulders down and back, bring your right foot to your left knee. If you feel a stretch in the back or side of your hip, stay here. If not, bring your chest up and rest your elbow on your right knee. Hold here for several breaths then repeat on the left side.



REACHING HAMSTRING STRETCH

Sitting comfortable on the floor with your right leg stretched out in front of you and your left leg pulled in. Take a deep breath in and walk your hands down your leg. Relax the front of your thigh (quads) and feel the stretch in the back of the right leg. Repeat on the opposite side.



FOAM ROLLING – (SELF MYOFASCIAL RELEASE)

Foam Rolling can be a powerful therapeutic tool for self-care. A foam roller is a simple tool used to increase circulation, treat trigger points or loosen muscles & tendons. Using a foam roller is the perfect complement to massage therapy for maintaining tissue flexibility. Natalie will take you through the proper use technique to maximize your results.

SESSIONS AND RATES

45 minutes $40



ADDITIONAL SERVICES

• Corporate Wellness Programs
• ONSITE-Chair Massage Programs (Booked at $65/hour, 2 hour min.)
• ON SITE-Foam Rolling Tutorials or Workout Training
• Improving “Chair Body” Stretches for office
• Deskercises
• Pregnancy and Exercise, What are the benefits?



If you have recently been diagnosed with an acute injury or less than 6-8 week after surgery, please consult your doctor before participating in services offered by Graceful Bodyworks.

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Are you running in a race? Competing in a team sport?

Natalie can meet you at the finish line for post-race stretches too! For on-site race and game day stretching, Contact me! 646.246.8696