Prepare RIGHT Now
EXERCISE ROUTINE
Exercises on pages 76 - 87
Find table for notes on page 91
Let’s begin by standing tall. Take 3 long deep breaths (1-2-3); as you begin breathing, notice
where your center of gravity is by gently rocking back and forth and side to side (micro-
movements) until your feet feel firmly grounded. Find a place where it feels like if someone
were to come and tap or push you gently, you wouldn’t move much because you’re so
connected to the ground. Make sure you continue breathing throughout all of the
movements.
1) First, we are going to loosen up with Shoulder Rotations. Let’s roll our shoulders forward
in a fluid, circular motion10 times. Make sure not to hold your breath.
2) Now, roll your shoulders backward in a fluid, circular motion. Let’s do this 10 times as
well.
3) Now we’re going to move into the Standing Pelvic Rock. Find a space on a wall you
can comfortably lean against. Once your heels are placed about four inches away
from the wall, press the small of your back into the wall, hold it there for a moment
then release and repeat 5 times.
4) Now let’s try the Rotating Pelvic Rock.
This concludes the first part of our exercise activity. Notice how tight or flexible you are at this
point. We’ll revisit these at the end of this routine to see if you feel a difference.
© 2021 Dr. Sears Wellness Institute
Prepare RIGHT Now
EXERCISE ROUTINE
5) Now let’s move into the Leapfrog. This is another variation of the pelvic tilt. Come
down into a squatting position making your way into a kneeling position. Once you
feel comfortable practice 10 pelvic tilts.
6) We’re in a great position to move simply into the Cat Stretch. Just walk your hands out
until you are on your hands and knees. This movement is actually three separate
movements put together.
a. Starting position: On all fours, relax with a flat back and your head aligned with
your back.
b. Position A: While you are inhaling, lift your head up and arch your back (pressing
your belly toward the ground). Then return to the starting position while you are
exhaling and pause.
c. Position B: While you are inhaling, lower your head (drawing your chin in toward
your chest) and round your back toward the ceiling. Return to the starting
position again while you are exhaling.
Repeat this series of exercises 5 times.
7) Now let’s move into the Resting Back Stretch. From your position on your hands and
knees, gently lower your weight onto your elbows and forearms. Now lower your
head, cradling it on your forearms. Keep your hips up, directly over your knees and
supported by your stomach muscles. Generally, you would practice relaxing in this
position for about five minutes at a time. Today, stay in this position for about one
minute.
© 2021 Dr. Sears Wellness Institute
Prepare RIGHT Now
EXERCISE ROUTINE
8) Now let’s move into the Pelvic Tilt. Gently return to your previous position on your
hands and knees. Keep your back straight and use the muscles in your buttocks and
abdomen to tuck your tailbone under. Think of this movement like you are hugging
your baby. As you are tucking your pelvis in exhale and as you release inhale. Hold
this position for 3 seconds, release and repeat the motion 5 times. Eventually you can
work up to fifty repetitions, four times a day.
9) From here we’re going to move into Tailor Sitting. Gently move from your hands and
knees to sitting on the floor. Sit cross-legged or with the soles of your feet together,
which ever is more comfortable, with your back straight. Imagine the crown of your
head reaching for the ceiling. Once you are home, spending about ten minutes in
this position two to three times a day is optimal. Today we will stay in this position for
about one minute.
10) Next, we are going to do some Tailor Stretching. This is best done if you can place
your back against a wall or a couch. Place the soles of your feet together and gently
press your knees toward the floor and hold for 3 seconds, release and repeat the
motion. Do this 5 times.
© 2021 Dr. Sears Wellness Institute
Prepare RIGHT Now
EXERCISE ROUTINE
11) Now, let’s move into the Squatting position. Keep your legs wide apart and your heels on
the floor. Place your arms slightly in front of your belly on the floor for balance or hold onto
a wall or a chair. While holding this position, breathe deeply and relax into the squat.
12) Let’s make our way back up by placing your hands on your knees and use your legs to
push you up into a standing position. If you want, you can do this slowly and stretch
your back on your way up.
13) Once standing, try the rotating pelvic rock and standing pelvic rock to see if you
notice more flexibility from when we first started.
14) Take a few more deep breaths and notice how your body feels. Notice how you feel
mentally and emotionally.
Practice this simple routine on a daily basis—it only takes 15-20 minutes.
Note: All of these exercises along with illustrations are in the book Prepare RIGHT Now.
Please refer to the book for additional information.
© 2021 Dr. Sears Wellness Institute
