![]() Then inhale and lower your leg until it is just hovering above the other leg. Exhale as you lift your leg as high as you can without moving your hips, then pause. Turn your top leg and foot inwards (like it is pigeon-toed). Technique: Lie on your side with your legs straight and slightly in front of your body at a 30-degree angle. As you thread the needle you can place the back of your arm on the roller to assist you in reaching across your body. Tip: If you have a foam roller, you can place it next to you on the opposite side to the arm that you lift. Target areas: Thoracic spine, obliques, chest and shoulders.īenefits: Strengthening and stretching the muscles that assist with thoracic rotation and shoulder movement are really important for posture, upper body strength and injury prevention. Slowly bring the right arm under your torso through to the left side as you exhale, like you are threading a needle. Inhale and lift your right arm up above you, rotating your torso and opening through your chest, then pause and gently reach at the top. ![]() Draw in your stomach and ensure your spine is in a neutral position. Technique: Start on your hands and knees, with your shoulders stacked over your hands and your hips directly above your knees. Tip: If you find this version too challenging, start by doing it with your hands by your sides, then you can progress to raising your hands behind your head, and then the full version This will help you when you work out and when doing your general daily activities. Keep your hips stacked over your feet, moving only from the waist up.īenefits: Stretching and strengthening your obliques is crucial for walking mechanics, core strength and posture. Raise your arms up straight over your head, engage your core and lean to one side with a gentle reach up and across. Technique: Stand tall with your feet hip-width apart and body in a straight vertical line (you can use a wall to guide you if you need it). ![]() This workout is great for beginners and can be an easy way to get a little bit of extra movement in your day. It’s a great way to develop strength, flexibility and stability – with no equipment needed, other than a yoga mat. If you’re turned off trying Pilates at your local gym because of all the complicated apparatus that seems to be involved, consider trying mat Pilates in the comfort of your own home. ![]()
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