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a weekly massage sounds great if we can afford it. Fortunately, you can do some stretching at home to relax your tense muscles, which feels like a real massage. (OK, almost as good.) When you do these stretches, targeting your hips, neck, shoulders, etc., "be eccentric and intuitive," says New York masseur will Lewis. Everyone is different. Move your body intuitively and subtly in every stretch, holding the angles and corners you need most. "
Credit: describe fauna / livestrong.com use Lewis's stretch to aim at your levator scapula - one side of the neck. Let your right ear hang over your right shoulder. Use your right index finger to push your chin back until you reach your chin. Straighten your body until you feel good and let it stretch naturally for 30 to 60 seconds. Repeat on the other side. Credit: describe fauna / livestrong.com Credit: describe fauna / Livestrong. Com Credit: description of fauna / livestrong.com "this sport helps offset the negative effects of poor posture caused by sitting all day," said Steve sudell, CO owner of stretchlab in Venice, California, which provides personalized stretching exercises by certified professionals. Stand up first and straighten your legs. Bend forward and put your hands on the ground. Put your right hand behind your head. Elbow forerunner, chest to ceiling as high as possible. Start turning back and try to touch your left arm with your right elbow. Repeat 10 times, then change sides. score: describe fauna / livestrong.com with arms straight to both sides of the body, palms forward, fingers apart. Put your hands in this position and your arms behind you. To extend deeper, bend the wrist back until the hand begins to tingle slightly. If it's deeper, bend your wrists more, lean your head back and look up at the ceiling. Hold for 60 seconds. score: describe fauna / livestrong.com will hit your spine, hip flexor and iliotibial tract (the tight band of tissue along the outer thigh), sudell said. Lie face up, arms out on both sides, and your body will be T-shaped. Try putting your right foot on your left. Pause and change legs. Repeat each leg five times, each time as close to your hand as possible. Then turn it over to your stomach. Do the same thing, try putting your foot on the other hand, and then stop. Repeat 5 times for each leg. score: describe fauna / livestrong.com Credit: describe fauna / livestrong.com score: describe fauna / livestrong.com "from squatting to hamstring stretching, it is very suitable for cross match and adventure athletes. Both need a strong and flexible combination of hamstrings, hips and quads, sudell said. Stand with feet shoulder apart. Keep your feet flat on the floor and squat until your hips almost touch the floor (widen your feet if necessary). Grab your foot and stop for three seconds. Then slowly straighten your legs as much as you can (you should feel this on the hamstrings), while keeping your back flat for 10 seconds, and start with your lower back. Do three repetitions. What do you think about the description of fauna / livestrong.com? what is your favorite stretching exercise? What kind of stretching do you do at home? Please let us know your suggestions and ideas in the comments. Credit: Advertisements 1. When standing or sitting, lean your head forward toward your chest. Put your fingers across the back of your neck (not your head). When counting down from 20, try to raise your head and pull your neck toward the floor with your hands. When you reach zero, let go. " "Your neck will feel longer and your posture will improve," Lewis said. Now listen to the authors of the Simpsons share his interesting journey from couch potatoes to marathons. One side of the neck
3. What does head spleen and neck spleen say? These muscles cling to the spine and can cause headaches. " This stretch is a little strange, but it feels great! " Lewis said. Point your nose at your right armpit (yes, your armpit). Put your right hand on the back of your head and let the natural weight of your arm pull your nose down. You should feel it behind your left neck. Hold for 30 to 60 seconds, let the tension melt and increase. Repeat on the other side.
4. Lewis said the stretch is good for the back of the shoulder, including the rhomboid and trapezius muscles. Place your fingers across your lower back, palms back. When you're around the spine, your elbows are in front of you. Lean forward and stretch until you feel good and let it stretch naturally for 30 to 60 seconds.
5. Upper middle back
6. Stand on the chest
7. This stretch of the spine
8. Lie face up with knees bent and feet flat on the ground. Put your right ankle on your left knee. Cross your fingers over your left thigh and pull it toward your chest. If you need more stretch, Lewis says, pull your right knee and ankle toward your right shoulder. In order to stretch the muscles closer to the tailbone, you can pull the right knee to the left shoulder. No matter what you do, stretch as far as you can until you feel good. Let the stretch deepen naturally for 30 to 60 seconds.
9. Sudell says the hips and more are the best choices for runners. Step forward on your right leg like a lunge. Put your left hand on the floor so that it is flush with your right foot and your right shoulder on your right knee. Drop your hips toward the floor, straighten your left leg and extend your left heel back. Hold for 5 seconds. Rotate your chest toward the ceiling and place your right hand behind you, making sure your right knee is aligned with your right hip joint. Hold for 5 seconds. Repeat five times, then change sides.
10. Hamstring
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