Apr 142014
 

I always love adding stretching to my day…here are a few basic stretches that will relax your body and mind. A relaxed mind makes you feel happier and calmer. Don’t you feel better and more motivated when you are happier and calmer??

hip flexor stretchHip Flexor

Kneeling, step your right leg forward
Keep your knee in line with ankle allowing your left hip to open and feel the stretch
Keep back knee on the floor or lift it up. If your knee is up, press back through your heel and feel all five toes on the floor to keep your legs/hips in line
Keep your back long, shoulder blades down on your back and chest lifted
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

quad stretchQuad Stretch

Stand up tall, hold your left foot in your left hand
Keep your hips, knees and shoulders in line
Push your foot into your hand to increase the stretch
If needed use a wall for balance or increase difficulty by reaching arm up to ceiling
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

hamstring stretchHamstring Stretch

Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
Use a tie/band/towel and secure it around your right foot
Keep your right leg straight, open up through the back of the knee, relax your toes, push heel to ceiling – feel the stretch
Lengthen left leg on floor keeping toes towards ceiling, bend knee if needed but don’t round through your back
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

figure 4 stretchGlute Stretches

Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
Put your right foot just under your left knee and flex your feet
Depending on tightness, keep your left foot on floor or lift in to table top position
If in table top position, gently push your right knee away from you and your right foot towards you to deepen the stretch.
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

cross leggedCross Legged

Sit with legs crossed
Inhale and lift your arms to the ceiling
Exhale and fold forwards
Put your head on a block if desired to relax your lower back
Breath into your lower back and feel the stretch in your ankle, glutes, hips and back for 30-60 seconds
Switch legs

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Looking for more

You can find exercise routines on my website www.tanyamorrison.ca such as Condition Your Core and Sculpt your Sexy Shoulders http://tanyamorrison.ca/exercises-for-sculpted-sexy-shoulders/ and I have a plethora of exercises any one can do on my You-Tube Channel such as Terrific Triceps – 3 minutes a day will get you on your way to some terrific looking triceps !

 Posted by at 6:14 pm