Advanced Hip flexibility exercise

Hi Everyone,

I seem to be on a roll with hip flexibility.  It’s so important with every day activities like bending, walking and standing.  It’s also important for sports performance for instance jumping, squating and lunging.

This weeks flexibility is a more advanced hip exercise.  Some people may find it difficult to get into this position.  If so, refer back to some older videos for easier and more suitable hip stretches.  For example:

Glute stretch to improve hip flexibility

Although it seems I”m using my hand to push down on my knee, I’m initiating the movement from my glutes.  The movement  is controlled by how much you can engage your glutes to lower the knee.  My hand is only a guide and then a very light push at the end.  Please do not push your knee down with your hand, you can cause damage to your inner thigh as well as to your ankle.

Focus on breathing and posture throughout the exercise.

Enjoy & stretch carefully!

Sarah

xxx

 

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Kneeling Hip Flexor Stretch

Hi Everyone!

This week we are focusing on the hip flexor muscles.  These muscles give a lot of people trouble either because of the sport they do or from daily activities.  A combination of stretch and strengthen exercises for the hip flexors is important.  Here is one of the best stretches to target this area.  Focus is on technique not about how far you can take the stretch.  Breathe!

Enjoy & stretch carefully!

Sarah

xxx

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Strengthen your Abdominals

Pilates Abdominal exercise

Happy Tuesday!

This week we are focusing on abdominal contractions.  Strengthening your core muscles will help you learn to stabilize during movement.  When the abdominals are strong then the hips are free to loosen creating greater hip mobility.  Focus is on engaging the abdominals by “bracing” them.  Try to stay away from a huge contraction to the point where you might feel sick to your stomach.  Engage the abdominals enough that you feel them working and not the back muscles.  I tell all my clients, as soon as they feel their back muscles or hip flexors take over, then either alter the position slightly or stop.  You can come back into the exercise again once you’ve taken a quick break.  It’s better to stop and start with the correct muscles than perform the entire exercise incorrectly.  Don’t forget the breathe!  Exhale to lower inhale to lift.

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Tone your glutes with the clamshell

Clamshell exercise

Hi Everyone,

The traditional clamshell exercise is a great way to help improve hip mobility.  Proper positioning will help engage the gluteus muscles instead of just the TFL.  Focus on keeping the abdominals braced and use the breath.

Enjoy & stretch carefully!

Sarah

xxx

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Neck Stretches to relieve neck pain

Diagonal neck stretch for stiff neck

Hi Everyone,

Neck stretches can be a huge relief from neck pain.  If you’ve been told to stretch your neck here is one of the perfect exercises to improve flexibility and gain strength.  I learned a variation of this exercise from Stretching Canada, AIS, and it’s been very helpful incorporating into client programs.  Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

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The best exercise for tight hamstrings

Sarah seated on a chair for a hamstring flexibility exercise

Happy Tuesday!

Tired to stretching your hamstrings with no results?  How about pain behind your knee or up towards your glutes?  This hamstring lengthening exercise helps improve flexibility as safely as possible.  Focus is on keeping the Quadriceps in place and hinging from the knee joint.  Posture is important too, keep a neutral spine, and lift the tip of the head towards the ceiling.  The better the posture the better results as the fascia needs to be elongated as well.

Enjoy & stretch carefully!

Sarah

xxx

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Glute stretch to improve hip flexibility

Sarah lying glute stretch to improve hip flexibility

Hi Everyone,

This week on Sarah’s 60 Second Stretch we are targeting hip flexibility with a gluteus maximus stretch. This stretching exercise will help release the glutes and free up the hip joint. Combining this stretch with hip stability and hamstring strengthening exercises can help increase hip mobility.

Enjoy & stretch carefully!

Sarah

xxx

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Inner Thigh flexibility exercise

Groin stretch

HI Everyone,

This weeks stretching exercise is for the adductors.  This is a great stretch to improve hip flexibility.  Focus is on technique, keeping the hips and the stretched leg parallel and facing forward.  This is a static active stretch so becarful with how much pressure you apply to the movement.  Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

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Exercises for Neck Pain Relief

Hi Everyone,

This weeks flexibility exercise is for a stiff neck.  This combination of active and passive stretch help relieve neck pain.  Focus is on sitting tall and lifting and arcing the head to elongate the neck muscles as you bring the ear towards the shoulder.  Breathing is important to help relax the muscles.  Inhale to lift towards the ceiling and exhale to tilt the head.  Be very careful with the amount of pressure you put on your head with your hand.  The neck is a sensitive area and should only be a very light press of the fingers.  Please note that if you have any neck injury to consult a professional before you stretch the area as for some conditions stretching the neck could make the injury worse.  Tune in every week for a different flexibility video on Sarah’s 60 Second Stretch.

Enjoy & stretch carefully!

Sarah

xxx

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Back Extension for Spinal Mobility

Happy Tuesday!

This weeks exercise video is for spinal mobility.  Improving back flexibility helps performance, posture and helps reduce the risk of injury.  Focus is on bracing the abdominals, keeping the hip bones pressed to the ground and rotating from the ribcage.  Exhale on the rotation and inhale as you release to the floor.  Tune in to Sarah’s 60 Second Stretch for all your flexibility needs!

Enjoy & stretch carefully!

Sarah

xxx

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