Bring the left foot over and across until the big toe is even with the big toe of the right foot. Standing, cross your left leg over your right leg. Hold for 1-2 seconds and then step forward and do the stretch on the other side.ħ. This will even open up your chest and lat after sitting all day at a computer. You should feel a nice stretch not only down your quad but also across your entire body. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground.Īs you stretch the quad, reach the right hand up and back toward the ceiling. Standing on the right foot, grab the left ankle with the left hand. You can then raise your arms up overhead and stand up to make this more of a full body stretch or you can straighten your legs and go back into the hamstring stretch before standing back up. Press your arms out against your knees at the bottom of the stretch. Make sure your heels don’t come off the ground. Sink your butt down as close to the ground as possible and bring your ribs up, opening your chest up toward the ceiling. Place your hands on your feet or touching the ground right inside the arch of your feet. Keep your legs as straight as possible and feel a stretch down your hamstrings. Hang over and reach your hands toward the ground. Place your feet about hip-width to shoulder-width apart with your toes pointing straight ahead. Then reach your hands out over your feet as far as you can. Seated, place the bottom of your feet together and then draw your heels in as close to your groin as possible. Sit up nice and tall and circle back and around to the left side.Ĭomplete all circles with one leg forward and then switch to the other side. When you reach as far as you can to the right. Start by reaching out to the left and then slowly move your hands to the right. You are going to reach in a circle and loosen up your hips. Straighten the back leg back as much as possible. Keep the knee bent to 90 degrees and feel a stretch in the glute. ![]() Do not let the heel sneak back toward your body. ![]() Sit on the ground and bring one foot in front. Complete all reps and then switch and do the stretch on the other side. Then bend the right leg and move back into the plank position with the foot outside the hand.Īgain drop the elbow and repeat the move on your right side. Sit back on your left heel and straighten your right leg. Then rotate open facing your right leg, stretching your right arm up toward the ceiling.īring the right hand back down to the ground. Drop the right elbow down into the instep of your right foot. Step your right foot outside your right hand. Your body should start in a nice straight line. Start in a high plank position with your hands under your shoulders and feet together. Rock side to side again while seated on your heels and repeat. Hold for 1-2 seconds and then drop back down to your knees and sit back onto your heels. Feel a nice stretch down your calves and hamstrings. Press your butt up into the air, driving your heels to the ground. ![]() The closer you place your hands to your knees, the harder the stretch will be. Then place your hands down on the ground in front of you. Rock a little side to side even and feel a stretch down the bottom of your feet and into your big toe. Start by sitting back on your heels while your feet are flexed. These moves are listed in order from lower to upper.ġ. For lower body workouts, focus on the lower body moves. For upper body workouts, focus on the upper body. It is also about creating mobility and making sure the proper muscles are ready to do work.Ī great warm up includes foam rolling, dynamic stretching and locomotion to make sure that you are loose and mobile in the muscles and joints that you are going to use for your workout that day.įor foam rolling moves, check out the Trigger Point video library.īelow is a full body Dynamic Warm Up in just 15 moves.ĭepending on your workout for the day, you may not need to include all the moves. Warming up isn’t just about getting the blood flowing. To properly warm up for your workout you need to do more than just walk or jog on a treadmill for five minutes.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |