Sarah's 60 Second Stretch

Your weekly fitness blog to becoming Fit & Flexible

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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Inner Thigh Exercises

Hi Everyone!

This weeks flexibility exercise targets the long adductors.  This active stretch alternates sides in order to help engage the opposing muscles allowing for greater range of motion through the hip joint.  Remember to keep the knee in alignment with the foot by contracting the glutes and actively pushing the knee outwards.  Lowering the upper body only as much as your flexibility will allow and keeping a neutral spine and abdominals contracted.  Don’t forget to breath!

Enjoy & stretch carefully!

Sarah

xxx

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Exercises for tight IT band

Hi Everyone,

This week we are stretching the Iliotibial Band.  You can keep the knees bent the entire exercise if the stretch is too intense.  Think about reaching the arms in the opposite direction to the hip of the side being stretched. Don’t forget to breathe!

Enjoy & stretch carefully!

Sarah

xxx

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Lunge to improve Hip flexor flexibility

Hi Everyone,

This weeks flexibility exercise is a kneeling lunge.  Focus is on keeping the pelvis tilted under to target the hip flexors.  Arm extends upwards to increase the stretch into the abdominals.  Think about posture and don’t forget to breath!

Enjoy & stretch carefully,

Sarah

xxx

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Shoulder Warmup/Active Chest Stretch

 

Hi Everyone,

Following last weeks static shoulder stretch, this week we are doing a warmup for the shoulder joint that also stretches the muscles of the chest.  Imagine reaching the fingers to the ceiling, by lifting the arm as high as possible then pulling the arm behind you with a bent elbow and a slight rotation of the upper body.  Press the arm into the air as you lower it behind you.  Bend the knees as you sweep the arm forward and up to repeat.  Don’t forget to breathe.

Enjoy & stretch carefully.

Sarah

xxx

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