Sarah's 60 Second Stretch

Your weekly fitness blog to becoming Fit & Flexible

Butterfly stretch to improve Hip & Spine flexibility

Hi Everyone,

This weeks flexibility video is for the inner thigh.  The butterfly stretch targets the short adductors and helps improve hip flexibility.  Adding movement of the upper body increases difficulty of the exercise but also is a more efficient way of improving mobility of the hip and spine. Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

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Plank to improve Shoulder Stability & Flexibility

Happy Tuesday!

This weeks flexibility video on Sarah’s 60 Second Stretch focuses on shoulder stabilization.  Isolating and strengthening the muscles surrounding the shoulder blades help improve range of motion through the shoulder joint.  Take note that this exercise can be done in a full plank position, with the knees off the ground, or in a modified plank, with the knees in contact with the ground.  Abdominal engagement at all times to protect the spine but also to strengthen the abs.  Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

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Core Exercises: How to do the Bridge exercise with a leg extension

Hi Everyone,

This weeks flexibility exercise is a variation on the Pilates Bridge.  The bridge exercise works your abdominals and gluteus muscles.  With the added leg extension, we are targeting hip stability.  Focus on keeping the abdominals engaged, glutes contracted and push the standing heel into the floor as you lift your torso upwards.  Keeping the Quadriceps of both legs parallel.  Try to keep your pelvis stable by making sure the hip bones are equally lined up as you lift and lower.  Don’t forget the breath!  Exhale as you lift and inhale to release down.

Enjoy & stretch carefully!

Sarah

xxx

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Dynamic Hip Warm up exercise

Happy Tuesday!

This week we are doing a dynamic hip warm up exercise.  Focus is on keeping a neutral spine (try to avoid tilting the pelvis “under” & flattening the lower back).  Pulling the knee in as close as you can.  Try a little further and then place the foot down.  Try adding the breath by exhaling as you bring the knee towards the chest.

Enjoy & stretch carefully!

Sarah

xxx

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Spinal Rotation, Back stretch for beginners

Hi Everyone,

This weeks flexibility exercise is once again a back mobility video.  This time we are working our spine rotation flexibility.  Focus is on pulling up tall.  Keep the hips stable and only rotate from the ribcage upwards.  The arms and head follow the movement.  Exhale as you rotate.

Enjoy & stretch carefully!

Sarah

xxx

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Yoga for back pain relief

Happy Tuesday!

This weeks flexibility exercise is for back pain relief and abdominal strength!  Cat stretch or Cat and Cow pose helps increase spine flexibility as well as engaging the abdominals through the movement.  Focus in on exaggerating the rounded back and letting the head and neck relax completely.  Be careful not to arch the back entirely, think more neutral spine, and keep the abdominals engaged the entire time.  Don’t forget to breathe!

Enjoy & stretch carefully,

Sarah

xxx

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Tight Hamstrings? Try this Active Stretch that also works your Abs


Happy Tuesday!

This weeks flexibility video is a combination exercise.  These leg circles actively stretch the hamstrings, calf muscles and backline of the body.  We are also working the abdominals while keeping the hips stable. Remember to straighten the leg as much as you can perform the exercise correctly.  Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

 

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Ankle Mobility for better Squats


Hi Everyone,

This weeks flexibility video is to help improve your Squat by increasing ankle mobility.  If your ankles are tight or have scar tissue from a previous injury, this is a great mobility exercise to do before you begin training.  If stability is an issue or you want to concentrate only on the lower body, then hold on to the wall or a chair for balance.

Enjoy & stretch carefully!

Sarah

xxx

 

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Lower Back Stretches

Hi Everyone,

This weeks flexibility video is an exercise for the back.  The seated side stretch targets the side of the body, then when in flexion stretches the entire back from the neck to the spine.  Remember to engage your abdominals to protect the spine but also to help in rounding it as much as possible.  Exhale as you reach forward and roll up.

Enjoy & stretch carefully!

Sarah

xxx

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Stretches for Back pain relief

Happy Tuesday!

This weeks flexibility exercise is a static stretch for back pain relief.  Focus on getting into the correct position by bring the bent knee to the ground and letting the entire body turn with it.  Then start the rotation from the ribcage and extend the arm towards the floor.  Looking in the same direction as the arm.  Don’t forget to breath!

Enjoy & stretch carefully!

Sarah

xxx

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