9/4/2023 0 Comments Pamela reif 2 week shredThe side you are stretching will be the leg nearer the floor, so in this case, bring the left leg forward and lunge, keeping your hips square and your chest open. Reif adds rotations of the hips to make the movement more fluid.ģ0 seconds hip flexor right: This hip flexor stretch can be done as Reif performs it, as a low-lunge, or with the lower knee pressed into the floor. Then tuck your pelvis, arch your spine and raise your eyeline to the ceiling this is the cow position. Engaging your core, arch your back, and lower your chin to your chest, extending your tailbone - this is the cat position. Complete three to five repetitions in one direction, before changing.ģ0 seconds cat and cow rolls: The cat-cow stretch comes from yoga and is great for releasing any tension in the spine. Then roll your head gently forward, lowering your chin to your chest. Tip your head to the right side, lowering your ear to your shoulder, then roll the head backwards, leaning your left ear to your left shoulder. To do neck circles, start with your head straight, looking forwards. Think about drawing two circles to the side of you.ģ0 seconds neck circles: Neck circles can help release any tension or stiffness in the neck, which some people might experience after arm or ab workouts. To do arm circles, raise your arms out to your sides and circle them to the side of your body. You should feel the stretch along the side of your body.ģ0 seconds arm circles: Arm circles can help stretch and loosen the shoulder and upper back muscles. Then lift your right arm up and lean over to the left. 30 seconds side-to-side stretch: To do a side-to-side stretch, kneel down on your mat, then raise your left arm up above your head and lean over to the right.
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