Sarah's 60 Second Stretch

Your weekly fitness blog to becoming Fit & Flexible

Bridge, Spine Mobility Exercise

Hi Everyone,

This weeks flexibility video is a warmup for the spine, a glute activation exercise and a spinal mobility stretch.  Focus on articulating up and down as you lift your glutes and back off the ground.  Keep the abdominals engaged the entire time.  Press the feet equally into the ground.  And don’t forget to breathe!

Enjoy & stretch carefully,

Sarah

xxx

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Seated Side Stretch

Hi Everyone,

This week we are doing a simple side stretch seated.  This is a great flexibility exercise to do before a workout or at the end of a hard training session.  In this weeks video we are holding the stretch for a few seconds and then returning to the starting position.  You can repeat the movement as many times as you feel necessary.

Enjoy & stretch carefully!

Sarah,

xxx

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Strengthen your Quads while Stretching your Hamstrings

Happy Tuesday!

This week we are doing an active stretch for the backline of the body, specifically the hamstrings.  If you know your hamstrings or lower back are tight then start very low.  Flexing the foot will increase the stretch.  Focus on keeping the pelvis in a neutral position, avoid tucking under (posterior tilt) to compensate.  When you extend from the knee, try and keep the same height.  Don’t forget to breath!

Enjoy and stretch carefully!

Sarah

xxx

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Strengthen your Abs while stretching your Hamstrings

Hi Everyone,

This week we are doing an abdominal exercise combined with an active stretch for the backline of the body specifically the hamstrings.  Try and keep the legs as straight as you can.  Focus is on bringing the leg closer to the head not to the floor.  Engage the abdominals the entire time.  Option to keep the head on the ground to protect the neck.  Exhale on the exertion when the legs are split.

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Chest Stretch

Happy Tuesday!

This weeks flexibility exercise is a stretch for the chest.  This active stretch helps improve mobility through the shoulder joint.  Make sure to stand in good posture the entire exercise.  Bring the arms back as far as your flexibility will allow.  Don’t forget to breathe!

Enjoy & stretch carefully.

Sarah

xxx

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Fascial Stretch for the Neck, Back & Hamstrings

Hi Everyone,

This week we are doing a fascial stretch for the backline of the body.  Focus is on keeping the chin pulled into the chest the entire time.  Roll down, very slowly, pausing to breathe when you feel a pull or a slight stretch from the backline of the body.  Only roll down as far as you feel comfortable, if you experience any pain, slowly come out of the stretch by rolling back up.  Everyone will feel this stretch differently as it targets the fascial of the entire backline – starting from our foreheads, into our necks, down our back, hamstrings, calfs and into the feet.  Hold the stretch as long as you feel you can without pain, taking deep long breaths and then slowly reverse by rolling up.

Enjoy & stretch carefully!

Sarah

xxx

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Stiff Neck Exercise

HI Everyone,

This week we are doing an active neck stretch for all those stiff necks out there after the holidays!  This is an exercise I learned from AIS (Active Isolated Stretching) & Stretching Canada.  Focus is on moving through your flexibility actively then adding a little aid at the end.  The small pull with your hand should be minimal and shouldn’t be painful.  Perform 7-10 reps on one side & then switch to the other side. Don’t forget to exhale on the way down which allows for a deeper stretch.

Enjoy & stretch carefully!

Sarah

xxx

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Active Groin Stretch

Hi Everyone,

This week we are working on increasing our inner thigh flexibility using an active stretching exercise.  Focus is on engaging the glutes and pushing the knees open as much as your flexibility will allow.  Lower the bum as much as your flexibility will allow.  Don’t forget to breath during the entire exercise.

Enjoy & stretch carefully ….and Merry Christmas!!!!

Sarah

xxx

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Seated Spinal Stretch

Hi Everyone,

This weeks flexibility exercise is a stretch for the spine.  This spinal rotation is simple and safe to do for all levels.  Remember to think about rotating your ribcage and not just your head and shoulders.  Keep breathing the entire exercise and keep good posture the entire time.

Enjoy & stretch carefully!

Sarah

xxx

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Full Body Stretch

Hi Everyone,

This week we are doing a full body stretch.  We are targeting the lower body in a wide leg plie and the upper body with a side stretch.  Keep the glutes engaged as you hold the plie and think about pushing your knees backwards towards your pinky toes.  Stay as low as you can in the plie then reach one arm as high as possible and arc over your head.  Keep the arm in line with the ear and reach the fingers as far as possible.  Don’t forget to breath! Hold the stretch for as long as possible or up to 30 seconds and repeat the other side.

Enjoy & stretch carefully!

Sarah

xxx

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