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Standing Piriformus Stretch Bring your right knee toward your chest, then open the knee to the right. Cradle your right shin, and gentle rock your leg from side to side to increase the stretch. Is…is that an actual stretch? Is that an exercise that serves a real purpose without injuring her? Wrapping a rubber tube around your ankle several times and then pulling it taut while balancing on one leg with turned-in feet - Not really what I’d call safe or productive. It’s a really good stretch, actually, though she’s misuing the band- she should be using a cloth strap(though I can understand making due with what you have) and wrapping around like that is asking for trouble. Oh yeah, there are stretches similar to this (lots of dancers use it to improve their arabesque), but the safety and practicality of this image is something that makes me uncomfortable. Especially since it’s being hailed as #fitspo! If anyone out there is interested, aim more for something like these stretches: - Choose a material that won’t cut off your circulation, like a wide rubber band/sheet or a wide clothe. - Make sure that your shoulders and hips are facing straight forward, so that you aren’t putting undue pressure on your joints. Always keep your body squared. - Face forward, don’t crick your neck behind you. Use a mirror or a self-timed camera if you want to see your progress. - Do not trap your leg/foot in the band. If you begin to lose your balance, you should easily be able to drop it and put your foot down without getting entangled or hit in the face by a rebounding stretch tool! Safety is key here. Promoting healthy catchphrases does us no good if they idealize unhealthy behavior. Round the World Stretch Stand up straight with your legs together, holding a bodybar or broomstick. Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out. Slowly lift your arms up behind your head. Don’t force it if it gets hard to lift further. Hip Flexor Stretch Begin in a kneeling position. Bring your left foot forward so that your left foot and right knee are on the ground. Use you hands for balance or bring them to your hips. Extend upward toward the sky to align your spine (A). Keeping this lengthened torso, lean forward slightly to feel a stretch in your right front hip. Hold and breathe (B). Release back and perform the same movement on the other side. Hip Flexor Stretch A neutrally positioned pelvis releases tension from your lower and upper back. Begin in a kneeling position with your left leg in front and right knee on the floor under your right hip. Extend upward with a long, tall spine and brace your core muscles (A). Keeping your pelvis tucked, move your hips forward in space until you feel a stretch in the front of the right hip. Hold for a count of 30 (B), release, then switch sides and repeat. Recline Twist Begin by lying on your back with your left leg straight out on the floor and your right knee hugged into your chest. Open your arms out the sides and slowly lower your right knee to your left side, then gently lower it to the floor. Keep your core braced strongly and your right shoulder reaching toward the floor. Place your head and neck in the most comfortable position so that you can relax. Breathe deeply into this position for 30 seconds. Allow your hips to be heavy on the floor and your pelvis to rotate as deeply as you can comfortably. Slowly return to center, switch legs, and repeat on the other side. Complete again on both sides. Extended Wide Squat Stand with your feet slightly wider than your hips. Bend your knees, and lower your hips down toward the ground. If your heels don’t touch the ground, roll up a towel or the back of your mat, and place it under your heels for support. Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further. After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths. Double Pigeon Sit on the floor with your legs straight out in front of you. Bend your left knee, and place your knee, shin, and foot on the floor so they’re parallel with your pelvis. Bend your right knee, and place it on top so your knees, shins, and ankles are stacked. You’ll know you’re doing it right when you gaze down and see that your legs make a little triangle. You may find your top knee to be high up toward the ceiling. It’s OK, it just means that your hips are tight, so just stay where you are and breathe. To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs. Stay here for five breaths, slowly release, and then switch legs so your left knee is on top. Kneeling Hip Flexor Stretch Flexible hamstrings aren’t the only thing you need to do a split. Flexible hips and hip flexors are also a must, so try this stretch using a wall. - Fold up a towel and place it about eight inches away from a wall. - Kneel down and place your left knee on the towel and your toes against the wall. - Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle. - Place your hands on your front knee to help keep your torso straight. Stay like this for five breaths. Then slowly release and do this stretch on the other side. indestructibleyogakingsofcolor: Here’s a GOOD MORNING total body stretch. Come into diamond pose or #vajrasana or sit on your shins lol. Bring both hands in front of your knees, and rotate one arm in the opposite direction of the other one. Lift your shoulders up, keep your arms strong and arch your back. You’ll feel the stretch in your quads, your upper back, your lower back and in your arms. Good morning. #yoga #yogadudes #yogamen #blackyogis #posesmalone #yogamenofcolor by jirodgreene http://instagram.com/p/yXXX_wAuil/ Kneeling Quad Stretch Come into a low lunge with the left knee forward. Bend your back leg and hold the top of your foot with your right hand. After holding for 30 seconds, gently release and repeat with the right knee forward. Wide-Legged Forward Bend - Spread your legs slightly wider than hip-width apart. - Standing tall, interlace your hands behind you, pressing the heels of your palms together in a double fist. If this hurts your lower back, just rest your hands on your hips. - Take a deep breath in, and slowly fold forward at the waist, lowering your hands toward the floor. Don’t worry how far you can bend; just focus on keeping the legs straight to keep the stretch in the backs of the legs. - Relax the head, and breathe for five breaths. team-free-will-stole-the-tardis: Does anyone know any good stretches to work out your calf muscles? Mine are so sore from walking so much Set yourself up in a lunge and you can usually stretch out your back calf pretty easily: If you have trouble balancing here or can’t achieve the kind of stretch you need, then use a wall for help. You can put your hands in front of you as a balancing aid: Or you can prop your foot against the wall and forgo the lunge altogether: If this doesn’t give you enough mobility, then stand on a ledge or staircase instead. The height difference will allow your foot to reach a greater stretch. Just make sure that you can control the stretch and don’t force yourself too deeply: And lastly, there’s always the old favorite: Downward facing dog. Once you’re in position, slowly bend each knee back and forth so that each leg is stretched individually: Reclining Hand to Big Toe Pose - Lie flat on your back. Lift your right leg into the air. Lift your torso off the mat, and hold onto your big toe with the first two fingers and thumb of your right hand. If you can’t reach your toe, hold your ankle, calf, or behind your thigh. Feel free to use a strap if you prefer. - Keeping your torso lifted will engage your core, but if you want to enjoy a more relaxing stretch, rest your torso on the floor. - Hold for five breaths, and then repeat on the left side.
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- 5 proizvoda s kojima ćete sebi uljepšati jesenObjavljeno prije 7 dana - Kako oblikovati nokte da budete u trenduObjavljeno prije 14 dana - Izbrišite 10 godina s licaObjavljeno prije 20 dana Oglas Podizanje stražnjice Legnite na leđa. Ruke položite sa strane pored tijela, a dlanovima se oslonite na pod. Koljena savijte pod pravim kutom. Podignite lijevo stopalo i gležanj oslonite na desno koljeno. Napnite leđne i trbušne mišiće. Lagano dignite bedra i donji dio leđa 10 do 20 cm od poda. Mišići stražnjice neka budu čvrsto napeti. Zadržite se u tom položaju tri sekunde. Spustite prema podu, ali nemojte zdjeličnim kostima dodirivati pod. Ponovite s desnim gležnjem na lijevom koljenu. Oglas