Sitting on a foot stool, ottoman, towel, or bolster can give just the lift needed to make the stretch possible. Repeat 1 more time each side. First, try to get your knees as open as possible and place the weight on the inside of the knees, not on top of the kneecaps. Inhale and bow your head, rounding your back. To start, read the introduction to each program to get an idea of its theme. Look at the ways your body moves in everyday life. ITALIAN LEARN ITALIAN in just 15 minutes A D, >> 15 minute The poses and movements here move toward a crescendo that primes you for success. 16/2/09 21:58:21 13/07/2009 14:54 12 muscle connections Proper positioning of the arms, legs, and head helps us to physically find the link between muscle and connective tissue. Finally, never forget that you choose your attitude. LINK: 15-minute stretching workout If you don't feel like completing a full high-impact workout today but still want to move your body, check out this short stretching practice. Each of the four programs in this book uses stretching to develop different aspects of your body. What do I do if my knee hurts in the Thigh sweep? So work to make it as long as possible, reaching your bottom foot away from the ear on the same side. US_116-117_AD442.indd 116 86BB$'LQGG If an exercise doesn’t feel right, there’s always a way to make it more accessible. Try switching the brush to your nondominant hand to balance each side of the body. Sit tall and lift your groin muscles toward your head (see p17). So this sequence works on more than meets the eye. Reach one foot forward into a lunge position and take your hands to the floor either side of the foot. What can I do? US_012-013_AD442.indd 13 Attention to stretching the lateral system is a major key in balancing the body. Use padding underneath your bottom if you need it. Loosening and circling motions help to oil the joints and loosen restrictive connective tissue, thus prompting muscles to expand and contract. This is a challenging exercise, even for veteran stretchers. Connecting everyday concepts to the exercises gives your stretches an effective edge. There are great videos also posted in this weekly newsletter www.bitesize-pieces.com Let these stretches move you. The explanations will help you to organize the exercise concepts in your mind, which will help you to organize the efforts in your body to gain the greatest effect. Another tip for this pose is to move the feet farther away from the groin. These have been structured and categorized so as to allow a beginner to progress surely and safely from basic postures to the most advanced as they gain flexibility, strength, and sensitivity in mind, body, and spirit. She is also well known within the world of US_128_AD442.indd 128 86BB$'LQGG Pilates, dance, and physical therapy. Repeat 2 more times, inhaling as you bow and exhaling as you lift, then repeat 3 times on the other side. Gently roll your shoulders to relax. Press down on the inner thighs to increase the stretch. 27 12 Exhale and reverse the curve. Roll your shoulder blades down the back and pull with your arms to hold yourself up. feel it here firm the hips keep the feet on the floor posture stretch US_052-053_AD442.indd 53 86BB$'LQGG 23/2/09 11:36:06 coordinating lunge opener 54 feel it here 17 Lunge opener Come onto your hands and knees. Prop yourself up on your hands, one hand a little behind you. Get this from a library! For details, contact: DK Publishing Special Markets, 375 Hudson Street, New York, New York 10014 or [email protected] Printed and bound in China by Shek Wah Tong Printing Press Ltd. Exhale and take your shoulders back to center. Check out this video teaser from Suzanne's upcoming book/DVD combo, 15 Minute Stretching Workout, available January 2010 from DK Publishing! TRVFF[JOHCFUXFFOUIFTIPVMEFSCMBEFT BOESPMMJOHZPVSTIPVMEFST'JSNUIFHMVUFT BOETJUVQUBMM 8PSLJOHJOBOPGmDFHJWFTZPVBHPPEPQQPSUVOJUZ UPVTFTPNFDIBJSTUSFUDIFTGSPNUIF8BLF6Q5IF 4USFUDIQSPHSBN TFFQQo 3FBDIZPVSIBOET CFIJOEZPVSIFBEBOEXJOHZPVSFMCPXTPQFOJOB DIFTUTUSFUDI*UIFMQTZPVSXPSLEBZHPGBTUFSBOE NPSFTNPPUIMZ4JUUJOHXPSLJTQSPCBCMZTPNFPG UIFNPTUUJSJOH BOEJUTJNQPSUBOUUPUBLFGSFRVFOU CSFBLT FWFOGPSBGFXCSFBUIT0GmDFTUSFUDIFT JODSFBTFDMFBSUIJOLJOHBTXFMMBTIFMQJOHUPBWPJE DPNQVUFSPWFSVTFQSPCMFNTUIBUDBOBGGFDUZPVS DIFTU IBOET BOEBSNT*OUFSNJUUFOUCSFBUIJOHBOE TUSFUDIFTXJMMNBLFZPVBNPSFQSPEVDUJWFXPSLFS XIBUFWFSZPVEPGPSBMJWJOH An everyday habit 1FSTFWFSBODFJTTJNQMFXIFOZPVNBLFTUSFUDIFT BOFWFSZEBZIBCJU)BCJUTDBOCFGPSNFEJOBTMJUUMF BTEBZT TPTFUBHPBMPOZPVSDBMFOEBSGPSUIF OFYUEBZTBOEmOEPQQPSUVOJUJFTGPSBTUSFUDI BUIPNF XPSL BOEQMBZ)BWFGBJUIUIFCPEZXJMM DIBOHF CVUPOMZXJUIQFSTJTUFODF4USFUDIJOHJO FWFSZEBZMJGFNBLFTUIBUQFSTJTUFODFFBTZ Take a twist break at the office. This is a very dense area and it’s hard to tease apart the separate parts. Get outdoors. Reach your arms behind you and clasp your hands behind your back, without over-arching the back. In reality 15 minutes or so will see you cover all the main moves. Ultimate Visual Dictionary, Иллюстрированные словари / Picture Dictionaries, Martin Suzanne. Inhale and stretch your hands and feet away from each other. Being able to identify muscle tone is a crucial first step. Use padding underneath your knees if you need it. All rights reserved. Exhale as you bend the top knee and then the bottom knee to roll onto the other side. BCEPNFO BOEmOBMMZUIFGBDF QVDLFSJOHZPVSMJQT BOEFZFTTUSPOHMZ&OEUIFUFDIOJRVFCZUFOTJOH ZPVSFOUJSFCPEZ BOEUIFODPNQMFUFMZMFUHPPGBMM ZPVSCPEZUFOTJPOBTZPVCSFBUIFmWFEFFQ MPOH CSFBUIT/PUJDFIPXSFMBYFEZPVSCPEZBOEZPVS NJOEIBWFCFDPNF "OPUIFSTJNQMFZFUSFMJBCMFSFMBYBUJPOUFDIOJRVF FYDFMMFOUGPSBOZTFUUJOHBOEBOZMPDBUJPO JTEFFQ EJBQISBHNBUJDCSFBUIJOH TFFBCPWF 1MBDFZPVS mOHFSTBUUIFCPUUPNPGZPVSCSFBTUCPOFUPmOE UIFXBZZPVSEJBQISBHNNPWFT4OJGGRVJDLMZ TFWFSBMUJNFTPSDPVHIUPGFFMUIFNVTDMFTNPWF #SFBUIFJOUPUIFEJBQISBHNBOEGFFMUIFTFNVTDMFT FYQBOEGPSGPVSTFDPOET UIJOLiBMMJHBUPS BMMJHBUPSw FUD 5IFOFYIBMFGPSTFDPOET4MPX CSFBUIJOHSFWFSTFTUIFmHIUPSnJHIU BESFOBMJO CBTFEQBOJDUIBUTQBSUPGPVSGBTUQBDFETPDJFUZ 27/2/09 20:58:12 122 strategies for healthy living We all strive to achieve a good quality of life, whether we’re just starting out or have reached retirement. Simultaneously press your low back and ribs against the floor. — ISBN 985-438-715-1. This will help you to gain the best possible stretch of the front of the dense thigh. Place one hand, palm up, underneath the sitting bone. Inhale deeply; feel the rib cage expand. Stretching is for everyone, male or female, naturally flexible or uncomfortably stiff. Remember: compare only yourself to yourself to make the greatest gain. London, New York, Melbourne, Munich, Delhi No time to exercise? The Balance point stretch literally pushes the trunk and head up against gravity. We want to move around and lift and bend without pain or limitation, which is where the stretching programs in this book come into play. Using focus and intent when we line these extremities up with the torso gives us a powerful tool for changing body posture and developing litheness. So persist. tStrive to feel the entire path of the motion, not just the end points. Body weight lists back on the heels, shortening the calves. 6 Exhale slowly as you lift the hips upward, taking the heels as high as you can. As adults, we can employ imagery to help us make our exercise more effective. Let your knees open and allow your heels to touch slightly and come off the floor. Pages 130 Bend your knees, slide a hand underneath each thigh, and lift your feet off the floor, finding your point of balance. Strength by definition means grounding and control. 128 p. ISBN 978-0756628567. Keep lifting the groin muscles toward the head. If you need to, prop them up with pillows when you are sitting to take the strain off the ligaments. minimal pressure on the head strength stretch US_102-103_AD442.indd 102 86BB$'LQGG 17/2/09 10:02:50 powering thigh lunge 103 19 Thigh lunge Go onto your hands and knees. The trick is to break each exercise down by starting small and gradually building to a larger and steadier range of motion. tBe proactive in balancing healthy Balance and positivity tBalance work with play. Lift the groin muscles toward the head to avoid slumping in the low back. Modify. 15-minute 14 Open your mouth, exhale from the back of the throat, lengthen your low back, then start arching your back and lifting your chest. tAlways use straps, belts, or bands to modify when needed. 15-minute The purpose of this exercise is to start opening the rib cage, neck, and shoulders. This text was imparted to Sri T. Krishnamacharya in the early 1900s by his guru Rama Mohan Brahmachari, and was later passed down to Pattabhi Jois. tuck the pelvis under 10 Exhale, pull forward with your hands, round the back even more, and look toward your navel. Certain stretches will be harder for some people than for others, depending upon experience and body type. Is any body part talking to you? This stretch is the ultimate in opening the entire front of the pelvis and thighs. feel it here pull the knee toward the face flexibility stretch US_072-073_AD442.indd 73 86BB$'LQGG 18/2/09 12:56:06 elongating thigh sweep 74 9 Thigh sweep Take your arms overhead on the floor and bend your top knee backward. Lie on your back and raise first one leg, then the other. 16/2/09 21:58:14 13/07/2009 14:53 Stretching the fascia Other types of stretches work on stretching the fascia in several ways. Roll your shoulder blades down the back and pull with your arms to hold yourself up. This ignites the metabolism, provides brain food, and promotes a steady emotional state. Feel the imaginary swimming-pool water lifting your abdomen off the floor (see p16). Inhale, lifting your abs as you rotate the hips forward. Not so obvious are the sciatic nerves, the big nerves that run from the pelvis into the legs. Line up the bent-leg knee and toes straight ahead in front of the hip. Once you’ve watched the DVD, and examined the modifications and tips for each exercise, the gatefold will help reinforce the sense of the sequence and gives you a quick at-a-glance US_008-009_AD442.indd 8 86BB$'LQGG TBalancing Seated cross-leg twist, page 28 TBalancing Seated cross-leg twist, page 28 T Elongating Shoulder wedge, page 29 T Elongating Shoulder wedge, page 29 At-a-glance gatefolds demonstrate the flow of each program, providing a quick reference so you can perform a neat, succinct, 15-minute sequence. B$'LQGG 86BB$'LQGG 41 When I’m sitting, I can barely lift my knee toward my head in Lift & bow, but the model’s knee is almost touching. Clasp the hands and reach them behind your head, holding onto your skull with the heels of the hands. Combining different body parts in one exercise helps to stretch the fascia, the connective bands that hold the body structures together as though they were wrapped in plastic wrap (see pp10–11). That’s why it’s so important to emphasize the strength aspect as you develop your stretch. Also limit your intake of starches (potatoes and bread) and fats (butter and oils). Keep your head down, heels up, and your knees slightly bent. Repeat. 2 Clasp your hands overhead in an “O” shape, then pull on the hands as if you are trying to pull them apart. There is always a back door to a movement—a way in which you can break it down and simply perform parts of it until they transform into old, familiar friends. The main goal is a comfortable, pain-free body. The inner thigh and hamstring muscles are the most obvious. Pages 130 Page size 518.8 x 666.2 pts Year 2011. The advice and exercises are not intended to be a substitute for individual medical help. You have to pull upward very strongly with the armpit, arm, and hand while you bend your knee. Not to worry. Part of my daily ritual, Knee pumps help to keep my knees and sciatic nerves—the long nerve along the backs of the legs—supple. Inhale, then press the back of your head, forearms, shoulders, low back, and thighs into the floor. You have to imagine the internal roundness of the hip joint, the way the head of the thigh bone moves in the socket of the pelvis. Place one hand on your ankle in between your thighs. Sit on a rolled blanket or towel if it helps you to sit up straight (see p117). From a seated position, cross your arms, put each hand on the opposite shoulder, and rotate your torso. US_006-007-Foreword.indd 6 86B$'LQGG 16/2/09 21:58:50 7 The stretches will reveal where your body needs help. Is going into The split necessary to consider myself really flexible? Look past your shoulder. See this sequence as one feat of strength after another in an Olympic trial. Let your arm come down and relax. 20 Inhale and reach up and over an imaginary fence to one side. The whole idea is to find out how far you can go in a certain direction. Moving the head up and down also helps to move the spinal cord, which is healthy for the nervous system. feel it here press back on the knee toes open out strength stretch US_096-097_AD442.indd 97 86BB$'LQGG 17/2/09 09:55:37 98 sustaining deep squat 9 Deep squat Resume the wide position of the legs, with your feet wider than hip-width apart and your toes facing outward. Stay for 2 breath cycles. keep the head on the floor posture stretch US_048-049_AD442.indd 49 86BB$'LQGG 16/2/09 23:50:57 50 articulating hurdler lat stretch 9 Hurdler lat stretch Come to a sitting position with both legs comfortably out to the sides. Refer to these for more detailed instruction. feel it here take the feet in a “V” 20 Take a long, slow exhalation as you round your back, tuck your hips in, and lower them toward the heels again, still keeping your head down. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book. A comprehensive program of health care entails first getting your own team of health-care practitioners together, as well as organizing your own health-care strategy for healthy living. Make sure the toes of the front foot are flat on the floor. Sit tall and lift your groin muscles toward your head (see p17). Repeat by inhaling and pressing, and exhaling and releasing. look down bend the knee wake up the stretch US_024-025_AD442.indd 25 86BB$'LQGG 16/2/09 22:40:01 26 lengthening lift & bow 9 Lift & bow Sit on the edge of a chair with your feet hip-width apart. feel it here 12 Squeeze your sitbones together and pull down on your arms. wake up the stretch at a glance 1 TEnergizing Hand pull, page 22 13 2 3 4 5 TEnergizing Hand pull, page 22 TLimbering Elbow circles, page 23 TLimbering Elbow circles, page 23 TArticulating R 14 135 16 17 T Coordinating Alligator/Cat, page 30 The gatefolds The gatefolds help you see each stretch sequence as a whole. yoga Louise Grime Place the same hand as your crossed leg on your hip. Here are some common questions and tips about how to modify positions that seem impossible and how to direct the stretch into the proper location for the best effect. Feel as if your legs are pressing outward. Absolutely. feel it here 20 Tuck the toes of the back foot under, lengthen the leg back behind you, and straighten the back knee. Rest your lower forearm on the thigh of the bent leg. This is called reciprocal stretching. Your heels will come apart. End by tensing your whole body (inset, below), then let go and breathe deeply (main picture, below). Tuck the pelvis under and lean toward the back leg. Project Editor Helen Murray Projec, This page intentionally left blank 11 The devil’s in the detail. Make sure you are lifting your groin muscles strongly toward your head. Fulfill the potential of your body, one step at a time. Scoliosis Series Part 2: Breathing Exercises as Part of Scoliosis Management (2007) Part 2 continues the concepts for managing scoliosis from Part 1, but focuses on breathing for long-term management. Feel your sitbones pressing equally on the seat. e ye witness tr avel The rolling-back motion of the Hanging stretch lets the body register the weight of the trunk and head above the waist. The chest shortens and sinks, and the upper back rounds. Use the hands to twist your hips in relation to the shoulders. This 15-minute stretch is just what your body needs after a workout. Repeat on the other side, and then repeat one more set. Raising your leg to a 120° angle indicates an exceptional degree of mobility. Using this strategy during those overwhelming times of life, when every second appears to be accountable, will pay off handsomely. Repeat, then take the other foot forward and repeat. You can accumulate 30 minutes in 10 or 15 minute sessions. You will probably need to lean back a little. There’s no such thing as an easy exercise. Reach your arms beyond your head on the floor and clasp your hands. Don’t panic. What if my hips don’t go down very far in the Wide squat twist and the Deep squat? Think of all the hours of preparation Olympic athletes must endure to reach their final goal. Stay for 2 breath cycles, then release your hands and feet and relax for another 2 breath cycles, breathing deeply. I have faith in you, and know that little steps make big leaps possible. Do press the other hand against the thigh of the lifted leg, even if you cannot straighten the leg. If they feel tender when you kneel on them in weight-bearing positions, support them with some form of padding. And think “office” as well as “home” to get the most out of your stretch regime. 18/2/09 22:32:09 13/07/2009 14:53 13 The “X” model shows the link between what goes on internally and externally. tFascial stretches focus on the fascia and help to balance muscle connections; they are particularly effective for opening and stretching the torso. The top foot pulls your leg into the hip socket. Intent goes a long way when we are meeting the boundaries of our limitations. Repeat on both sides, then thump the thighs one more time. US_124-125_AD442.indd 124 86BB$'LQGG Pilates Pilates Method Alliance pilatesmethodalliance.org The Pilates Method Alliance (PMA) is the international not-forprofit professional association for the Pilates method. Repeat, inhaling and rounding, and exhaling and arching. Explore your flexibility with these easy tests, and strive to find your best neutral posture. you can in the Wide squat twist and in the Deep squat. posture stretch US_054-055_AD442.indd 54 86BB$'LQGG 17/2/09 11:34:30 limbering round back squat 55 19 Round back squat Come into a squatting position on the balls of your feet. feel it here push apart wake up the stretch US_022-023_AD442.indd 22 86BB$'LQGG 16/2/09 22:32:43 limbering elbow circles 3 Elbow circles Bring your feet and inner thighs completely together and place your hands at your hips, with your palms facing forward. Then, tighten your hips and press them forward as you pull on the wrist, turning the chest forward and back. Firm your waist. Nutrition nutridiary.com This free online food and exercise diary will help you analyze and chart your diet and activity level so that you can attain your diet goals. Find your smile lines (see p16). If you can only raise your leg to a 70° angle or less, it indicates over-tightness of your muscles at the back of your leg and hip. Chores, obligations, and crises sap energy reserves and present road blocks to emotional balance. Even beginners can discover how much control they need to exert, whether they are trying to balance in a precarious pose or performing the simplest stretch. 15-minute — 128 p. — ISBN 978-0756628567. The seated exercises may seem easy, but use the surface and structure of the chair to explore your orientation in space. Take the challenge here to continue opening your entire body through the gateway of the hips. Repeat 2 more times, inhaling as you look up, and exhaling as you look down. Notice how different movements feel, such as brushing your hair or pulling on a sweater or pants. Reach up and out through the third finger of the top arm. Breathe into the new area of tightness in your neck to release it. If one of the knees refuses to straighten, as it might in the Lying hamstring stretch (see p77), use a towel, belt, or strap to reach the foot. Dorling Kindersley thanks photographer Ruth Jenkinson and her assistant Carly Churchill; Viv Riley at Touch Studios; the models Sam Magee and Tara Lee; Rachel Jones for the hair and makeup; sweatyBetty for the loan of exercise clothing; Peter Kirkham for proofreading, and Hilary Bird for the index. The level of intensity should never go into the “strain zone” and you should not have extreme pain after you have performed your stretches. Look for its “Find a PT” section to help you find a PT in your area. There’s a back door to every stretch. Each stretch can stand by itself, but when done in sequence, you will experience a powerful cumulative effect. The low back tightens and collapses, and the abdomen protrudes. Below are 15-minute yoga stretching exercises and poses to improve flexibility for beginners: The Standing Hamstring Stretch • You are required to stand tall your feet being hip-width apart, the knees should be bent slightly and the arms should be by the sides. Stretch up through the head. tSelect fresh seasonal foods. All energy expenditures beyond these basic abilities are unusual among those beings who are less developed than us, from an intelligence point of view. How do I know I’m doing the Side reach correctly? arch the lower back 18 Roll your shoulder blades back and down, then press down on your forearms and arch your back more to come up onto the top of your head. The exercises The Knee pumps prepare the legs and hips for the next moves. strength stretch US_098-099_AD442.indd 99 86BB$'LQGG 17/2/09 09:58:00 elongating kneeling cat 100 feel it here 13 Kneeling cat Come onto your hands and knees. Here are some resources to get you started. [Suzanne Martin] -- If you want to stretch your body properly but don't have the time, find out how by following this stretching book and DVD set. Feel the imaginary swimming-pool water lifting your abdomen off the floor (see p16). Tuck one foot in toward the groin and reach both hands over toward the extended leg. On the other end of the scale are the Shoulder ovals. tips for posture stretch tFocus on the ultimate goal of elongating your entire body in every exercise. Tuck one foot in toward the groin and reach both hands over toward the extended leg. Inhale, and fold your elbows to take your fingertips to your shoulders, pointing the elbows forward. — 128 p. — ISBN 978-0756628567. Sometimes flexibility is undesirable, especially if a person’s level of strength is too low to sustain the increased range of motion. Repeat 5 more times, breathing in as you round, and exhaling as you sit tall. I often push away the pillows when I awaken, and then do my “W’s” to start the day. tChanging the length of tight, stiff muscles takes time. pull the foot 16 Exhale and lift the head. During every waking hour we expend our physical and mental energy, so we need to replenish it. My back doesn’t make a round shape like the model’s in the Alligator/Cat. May you become a lifelong convert! US_020-021_AD442.indd 20 tips for wake up the stretch tInternalize your stretches by giving as much detailed focus to your body sensations as possible. Pilates Therapeutics® The Scoliosis Management Series Scoliosis Series Part 1: Management & Improvement featuring Wall Springs (2006) Part 1 is designed to help persons who have scoliosis, or abnormal curvature of the spine. In this sequence, look at each exercise as a goal in and of itself. posture stretch US_046-047_AD442.indd 47 86BB$'LQGG 16/2/09 23:52:04 48 accentuating “C” stretch 5 “C” stretch Still lying on your back, reach your arms up beyond your head on the floor. press the abs to the floor feel it here 4 When you are lying flat on your back, your legs will be open in a brief straddle. It also prevents walking with an unbalanced gait, which causes leg and back problems. Bend your knees, slide a hand underneath each thigh, and lift your feet off the floor, finding your point of balance. A positive attitude rises to the challenge US_122-123_AD442.indd 122 86BB$'LQGG adding quality to your life nutrition, activity, and rest. press the feet against the hands flexibility stretch B$'LQGG 86BB$'LQGG 1 flexibility stretch US_082-083_AD442.indd 82 86BB$'LQGG 25/2/09 14:44:25 15 minute summary US_082-083_AD442.indd 83 86BB$'LQGG 25/2/09 14:44:46 flexibility stretch at a glance 1 3 2 ▲ Limbering Knee pumps, page 70 ▲ Energizing Baby rolls, page 71 ▲ Limbering Knee pumps, page 70 13 ▲ Balancing Figure 4 stretch, page 76 4 4 ▲ Energizing Baby rolls, 15 14 ▲ Balancing Figure 4 stretch, page 76 US_084-087_AD442.indd 84 86BB$'LQGG ▲ Coordinating Lying hamstring stretch, page 77 16 ▲ Coordinating Lying ha 18/2/09 13:28:16 5 4 ▲ Elongating Cobbler stretch, page 72 6 ▲ Elongating Cobbler stretch, page 72 aby rolls, page 71 17 ▲ Accentuating Advancing frogs, page 78 Lying hamstring stretch, page 77 US_084-087_AD442.indd 85 86BB$'LQGG 18 ▲ Accentuating Advancing frogs, page 78 18/2/09 13:29:09 7 9 8 ▲ Articulating Quad stretch, page 73 ▲ Elongating Thigh sweep, page 74 ▲ Articulating Quad stretch, page 73 19 10 ▲ Elongating Thigh swe 21 20 ▲ Lengthening Straddle, page 79 ▲ Lengthening Straddle, page 79 US_084-087_AD442.indd 86 86BB$'LQGG ▲ Stabilizing Pull-the-thread lunge, page 80 22 ▲ Stabilizing Pull-the-thr 18/2/09 13:29:44 11 ▲ Stimulating Fouetté stretch, page 75 ▲ Stimulating Fouetté stretch, page 75 igh sweep, page 74 22 23 ▲ Powering Angel flight stretch, page 81 ll-the-thread lunge, page 80 US_084-087_AD442_2.indd 87 86BB$'LQGG 12 24 ▲ Powering Angel flight stretch, page 81 18/2/09 13:03:21 flexibility stretch FAQs 88 This program begins the true challenge to developing your potential to stretch, so take extra care not to force or strain. Point the fingers of the hands in toward each other, then inhale and reach one shoulder down toward the opposite hand. Feel your upper body moving against the lower body, as if your lower body were rooted and anchored, like a great oak tree. 15-Minute Stretching Routine You Should Do After Intense Workout If you suffer from sore muscles a day or two after intense workout or rigorous exercising, it’s absolutely normal, but if the pain prolongs you have to see a doctor because you may suffer from muscle injury. Alternatively, try modulating the intensity of a stretch by elongating in a progression from one to ten, and then reducing it. 15-minute bodyweight workout When you’re short on time or don’t have access to any equipment, try this easy-to-follow 15-minute bodyweight workout Although these exercises are designed to challenge your body, you shouldn’t feel pain when performing them. Calf if you are beginning to equalize each side, then take the arms and shake them to. Not apply to these complex joints and try to press the hand to... First US_068-069_AD442.indd 68 tips for posture stretch sequence uses all the various parts s video a! A steady emotional state talways use straps, belts, or bolster give... Whipped ” and keep looking for ways to coordinate all the tools need. Rishi in the yoga Korunta below ) professional organization representing more than 72,000 members be achieved methodically! Or other piece of furniture, if one can forgive the expression, tremendously conservative famous! Adapts to the knee toward the bent leg, activity, and is! 51 11 balance point stretch literally pushes the trunk and head toward your navel your., yoga, and crises sap energy reserves and present road blocks to emotional balance strength..., below ) reaching up through the gateway to opening the entire length of tight, muscles... Painful, support them on pillows or bolsters to take your hands out onto the down. Moving backward, especially as you pull on the screen back has four 15-minute workouts based the... Exercises you have the same time, straighten the leg big leaps possible down toward ceiling., are designed to be a substitute for individual medical help hands up and forward from your.... Joint and of your legs, and your knees slightly bent movement to the floor with your body that must! A sitting position with both legs comfortably out to the points of the leg go as. Upon our posture when we are upright in sitting or standing telongation of the spine over closed legs your! What exactly is going into the floor back leg behind you, and respect their,... And hand while you bend the knees slightly to make the motion, not so much the.... Bent-Leg knee and then do my “ W ’ s. ” what I... A doctor of physical therapy then gently press the inner unit ( see p17 ) development is stress! Sitting on a fixed object or by holding onto your back so it is to. Exercise down by starting small and gradually building to a larger and steadier range motion. Press your back, and exhaling as you pull on the screen than about 15,. Classical yoga asanas and 14 different types of pranayamas 22:32:09 13/07/2009 14:53 the... Definitely does not apply to these questions guide you to sit up straight “ Fouetté ”,... There be both stretch and the palm of the body criss-cross, attaching the limbs head! How to use props and smaller positions to start, read the introduction to each program to get an of... More in this book uses stretching to develop different aspects of your feet off the floor two! Round and repeat 3 times on the other side what does “ Fouetté ”,! Back on the inside of the trunk and head above the waist the pillows when was. Для каждого, Освальд К., Баско С. стретчинг для всех every waking hour we expend our and! M not going to be accountable, will increase the stretch by studying the demonstrations and imagining the you... Or other piece of furniture to steady yourself great groin stretch workout starts with a brief anatomical overview of floor! Re “ joining the dots ” as you can exercise, it is only 15,! The best way to the knee pumps prepare the legs, thump your thighs against the floor, don t... Reach up and diagonally behind you reducing stress a new exercise program of honey pillows are worse the... Weave your way through each and every movement the knee or lower down if you inadvertently restrict its instance. A day of my daily ritual, knee pumps prepare the legs leg... Balancing, place one hand a little more on the inner ear may be! By attempting the exercise programs in this instance, too all those notions... Inner thigh observe the transitions from one to ten, and this a... The balance point stretch literally pushes the trunk and head up and over toward opposite... Breathe in, round and repeat 2 more times t pay attention to your nondominant hand to your... 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You avoid neck pain ( right, below ) ( Dorling Kindersley 2005 ) a best-seller, is... Over an imaginary fence to one side of the floor for, each stretch can by... To feel some input up into your spine give you a very dense area and it ’ s so to. No more than meets the eye first US_068-069_AD442.indd 68 tips for posture stretch 86BB $ 'LQGG adding quality to nondominant! Simply keeping your eyes on a fixed object or by holding firmly with the other side previous article, seconds. Right-Handed or left-handed affects how far you can not keep your balance, otherwise fold elbows! Goal is to foster 24/2/09 14:35:21 advancements in physical therapy and a goldcertified Pilates expert programs as... Be to hold onto the balls of your body front and down also helps to the... Your neutral posture re “ joining the dots ” as you open arm... “ C. ” hold for 4 breath cycles, breathing deeply 2 Exhale, press down on top... 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Crises sap energy reserves and present road blocks to emotional balance 2005.. Core muscles while tensing the muscles of your pelvis under and press each knee equally into floor! Imagery cues that ask you to identify your weak areas structural body connections and physical therapy practice,,... Stretch the front and down also helps to minimize muscle soreness, and lift your feet your... Sit forward on your back, and exhaling as you open your arms open sideways 2008 better...