Sarah's Sixty Second Stretch

Fit & Flexible every Tuesday

Long Adductor (Inner Thigh) Stretch with a twist

 

Hi Everyone,

This weeks stretching video is for the long adductors and Hamstrings.  The focus is not about how far down you can come but about technique.  Try focusing on keeping the spine as straight as possible while lifting the chest.  Press the sit bones into the ground.  This is a challenging position as we are rotated on the spine therefore you might find you can’t come down as far.  Hold the position where you feel a slight pull as everyones flexibility is different.

Enjoy & stretch carefully!

Sarah

xxx

Flexibility exercise for the Quadriceps

Hi Everyone,

This week we are doing a traditional static quadricep stretch.  This is a great stretch that targets the front of the leg and hip flexors.  Keep in mind the upper body as you stretch (rolling the shoulders back – opening the chest).  Keep a relaxed breath and hold the stretch as long as you feel comfortable.

Enjoy & stretch carefully!

Sarah

xxx

Stiff neck? Try this Neck Stretch

Hi Everyone,

This weeks stretching exercise targets the front neck muscle.  We tend to neglect the front of the neck but this is a great exercise to help reduce stress and stiff neck.  You might even feel the stretch into the jaw as we are also stretching fascia. Remember to hold the stretch where you feel a slight bit of tension but it shouldn’t be painful.  Keeping a relaxed breath.  Today’s stretch was inspired by Paul Elliott of Stretching Canada ( Today we did a static stretch where AIS is active but none the less thanks Paul!).

Enjoy & stretch carefully!

Sarah

xxx

How to get rid of tight hips!

Hi Everyone,

This week is another hip exercise.  This is a great stretch & strengthening exercise to increase hip flexibility.  Keep the abdominals engaged, the hips stable at the same time trying to get as much external rotation of the working leg as possible.

Enjoy & stretch carefully!

Sarah

xxx

Best Stretch for the Long Adductors

Hi Everyone,

This week we are doing a static active flexibility exercise for the long adductors.  Think about keeping a neutral spine as you hinge from the hips.  Option to flex the foot of the straight leg to increase the stretch.  Abdominals engaged the entire time and remember to breath!

Enjoy & stretch carefully!

Sarah

xxx

The best Spine Mobility exercise

Happy Tuesday!

This week’s flexibility exercise focuses on spinal rotation and the backline.  This combination exercise is a great way to increase mobility of the back, hamstrings and upper body.  This is an advanced exercise, start the movement with your knees bent and only straighten them if you’re natural flexibility will allow.  Remember to keep the abdominals engaged the entire time.  Rotate from the ribcage and keep the hips in place.  And of course don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

Spine Mobility

 

Hi Everyone,

Happy Tuesday! This week we are doing a back warmup exercise that focuses on the mid back (muscles between the shoulder blades). As you roll down and back up, try separating the shoulder blades as much as possible. Keep the knees bent and on the roll up round the back as much as possible for maximum stretch through the vertebrae.

Enjoy & stretch carefully!

Sarah

xxx

Tight Hips? Try this Hip mobility exercise

Hi Everyone,

This week we are working on increasing hip flexibility.  This mobility exercise for tight hips will  help strengthen the hip joint while gaining range of motion.  Keep the abdominals engaged the entire exercise.  Remember to breath, exhaling on the exertion.

Enjoy & stretch carefully!

Sarah

xxx

Increase Hamstring Flexibility

Hi Everyone,

This week we are focusing on the backline of the body with emphasis on the hamstrings.  Try keeping the back in a neutral position the entire time and lift the chest.  Focus on the breath and engage the quadriceps of the leg being stretched.

Enjoy & stretch carefully!

Sarah

xxx

 

How to increase spine mobility

Hi Everyone,

It’s Tuesday! Time to stretch! This week is a great stretch to help improve spine flexibility.  This stretching exercise helps improve back mobility by stretching through lateral and frontal flexion.  Keep reaching with the arm the entire time and remember to round your spine as you come forward by pulling the ribcage and belly in towards the back.

Enjoy & stretch carefully!

Sarah

xxx

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