Work, play, good nutrition, and the ability to relish the joys and cope with the disappointments of life are all a part of the equation that will bring us health and contentment. Allow your elbows to come backward. Look past your shoulder. Think of it as flossing your nerves. Repeat 1 more time each side. The Balance point stretch literally pushes the trunk and head up against gravity. Lift the groin muscles toward the head and, balancing, place one hand and then the other on the front thigh. The main goal is a comfortable, pain-free body. First be sure you are following the instructions correctly. The chunks you feel are groups of those segments moving together, instead of individually. The “X” model The “X” model shows the connection between what is going on externally and the inner unit (see below). Inhale, press your hips together, and squeeze your glutes. Chores, obligations, and crises sap energy reserves and present road blocks to emotional balance. feel it here press back on the knee toes open out strength stretch US_096-097_AD442.indd 97 86BB$'LQGG 17/2/09 09:55:37 98 sustaining deep squat 9 Deep squat Resume the wide position of the legs, with your feet wider than hip-width apart and your toes facing outward. Pull your navel to your spine (see p17) and reach over to the floor. Thump the thighs to release the low back. Find your smile lines (see p16). tighten the abs feel it here feel it here strength stretch 86BB$'LQGG 1 strength stretch US_106-107_AD442.indd 106 86BB$'LQGG 17/2/09 10:05:30 15 minute summary US_106-107_AD442.indd 107 86BB$'LQGG 24/2/09 15:41:19 strength stretch at a glance 1 2 ▲ Limbering Butterfly stretch, page 94 ▲ Limbering Butterfly stretch, page 94 13 ▲ Elongating Kneeling cat, page 100 3 4 ▲ Opening Upper side bend, page 95 ▲ 15 1 ▲ Balancing Kneeling side stretch, page 101 ▲ 14 ▲ Elongating Kneeling cat, page 100 US_108-111_AD442.indd 108 86BB$'LQGG 18/2/09 13:32:42 4 5 6 ▲ Opening Upper side bend, page 95 ▲ Lengthening Flat back squat, page 96 16 17 ▲ Centering Fish stretch, page 102 ▲ Balancing Kneeling side stretch, page 101 US_108-111_AD442.indd 109 86BB$'LQGG ▲ Lengthening Flat back squat, page 96 18 ▲ Centering Fish stretch, page 102 18/2/09 13:33:06 7 ▲ Stimulating Wide squat twist, page 97 19 8 9 ▲ Stimulating Wide squat twist, page 97 1 ▲ Sustaining Deep squat, page 98 20 21 2 ▲ Coordinating Pigeon arabesque, page 104 ▲ Powering Thigh lunge, page 103 ▲ Powering Thigh lunge, page 103 US_108-111_AD442.indd 110 86BB$'LQGG ▲S 18/2/09 13:33:31 10 11 ▲ Articulating Neck stretch, page 99 ▲ Sustaining Deep squat, page 98 12 ▲ Articulating Neck stretch, page 99 23 22 ▲ Coordinating Pigeon arabesque, page 104 US_108-111_AD442.indd 111 86BB$'LQGG ▲ Energizing The split, page 105 24 ▲ Energizing The split, page 105 17/2/09 11:48:43 strength stretch FAQs 112 Honesty and attention to detail are what make all the difference when it comes to bringing true strength to your stretch. Roll onto the other side and repeat Steps 7 to 14. push away flexibility stretch US_076-077_AD442.indd 76 86BB$'LQGG 18/2/09 12:54:13 coordinating lying hamstring stretch 77 15 Lying hamstring stretch Still lying on your back, bend both knees, anchor your pelvis to the floor, lift your groin muscles toward your head, and pull your navel to your spine. Think of the spine as being like a child’s wooden segmented toy snake. Be sure to keep the waist lifted since that takes pressure off the inner thigh. tWork to identify which parts are anchoring and which parts are moving. Not only do we achieve a pleasing cosmetic effect by standing upright, we also increase our vitality, since standing well promotes optimal lung capacity, which provides more oxygen for the brain to function well. Line up the bent-leg knee and toes straight ahead in front of the hip. Lift the groin muscles toward the head to avoid slumping in the low back. It may seem awkward at first, but with time it will become natural. Think of all the hours of preparation Olympic athletes must endure to reach their final goal. Your muscles are over-tight if your head and forearms do not touch the floor. Your legs should make the letter “Z” with your back knee touching the front foot. The Shoulder ovals are confusing. Reach your arms beyond your head on the floor and clasp your hands. 45 Kneeling positions help lengthen the front of the body, counteracting hip tightness from prolonged sitting and the slump and fatigue associated with prolonged standing. It is only 15 minutes, so you can easily fit it even into your mornings. Year 2011, More at magazinesdownload.com or ebook-free-download.net This sequence offers more moves that combine stretches with circular, rotational movements. All rights reserved. Release your ankle and go onto your back, then return to your side and straighten your legs. Pilates Therapeutics® The Pelvic Core: More Exercise for a PainFree Life (2002) This DVD focuses on 24 balancing exercises to help low back and pelvic pain, knee problems, and post-pregnancy restoration. The eyes usually control most of our balance. Being right-handed or left-handed affects how far you can rotate. tuck the tail lift the abs 22 Inhale as you drag your hands along the floor toward your shoulders, keeping the abdomen tight and lifting your front body so your ribs come off the floor. feel it here feel it here anchor the feet strength stretch US_094-095_AD442.indd 94 86BB$'LQGG 17/2/09 09:52:57 opening upper side bend 3 95 4 Inhale and lift up and out of the rib cage, over an imaginary fence under one armpit. Tuck one foot in toward the groin and reach both hands over toward the extended leg. Learn to see your body as it is. Stay for 3 breath cycles, then repeat on the other side. Intent goes a long way when we are meeting the boundaries of our limitations. 15 Minute Stretching Workout starts with a brief anatomical overview of the body’s structure and the interconnectedness of its parts. As you push the legs away from each other, you are beginning to equalize each side, balancing right with left. US_020-021_AD442.indd 21 16/2/09 22:31:53 13/07/2009 14:55 22 energizing hand pull 1 Hand pull Stand with your hands by your hips, feet just past shoulder-width apart, and toes firmly planted into the floor. 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. Stiffness and over-flexibility both cause aches, pains, and difficulty in day-to-day activities. Whether you want to maintain, lose, or gain weight, having a goal and keeping track is a great motivator to stick with a healthy eating and exercise program. The next two moves, the Straddle and the Pull-the-thread lunge give you a bit of a rest. Stay, then pull backward a little more on the top knee. Lean on your hands, then inhale as you lift diagonally up and out with your chest, keeping your back flat and extended. During every waking hour we expend our physical and mental energy, so we need to replenish it. sway the hips toward the face wake up the stretch US_030-031_AD442.indd 30 86BB$'LQGG 16/2/09 22:36:18 opening arm fans 31 19 Arm fans Lie on one side, bend your legs, and lengthen your groin muscles toward your head. Another tip for this pose is to move the feet farther away from the groin. yoga Louise Grime Your heels will come apart. Don’t miss out on the awardwinning Stretching Card Deck created from the original 2005 edition. A special welcome to those of you new to stretching. Repeat, then open the knees slightly to make a “V” shape. Always make sure your knee is not over-stretching in any of the stretches. This adds an extra stretch and helps to make a letter “C” with your body. 101 16 Tuck your pelvis under and reach your top arm up and over toward the bent leg. 6 Reverse the movement. Sit tall and lift your groin muscles toward your head (see p17). 15 Minute Stretching Workout by Suzanne Martin. Just go down as far as you feel you can support the position. Clasp the thumbs and press the palms together. The Seated cross-leg 16/2/09 22:31:37 13/07/2009 14:55 twist and Shoulder wedge also show you how to press one body part against another to increase the stretch, as well as adding a strengthening element to your stretches. Exhale, then reach up with the hand as you reverse, “painting the ceiling” with your fingertips until your hands are together again. 6 Exhale slowly as you lift the hips upward, taking the heels as high as you can. Place the other hand on your thigh, just next to the knee. 14 Open your mouth, exhale from the back of the throat, lengthen your low back, then start arching your back and lifting your chest. You have to have faith that something is happening. Stay and breathe. Stretching not only helps in increasing your stamina and but also helps in the overall toning of your body. Exhale, then return to center by “painting the ceiling” with your top arm. The endresult is an off-center line, with tight calves causing the body weight to fall back into the heels (see p14). Can you help? Note how far you can go. 55969. Work hard to make these transitions smooth; they are actually additional stretches that help to give the sequence its threedimensional element. ITALIAN Simply keeping your eyes open, and going slowly will help your body to accommodate to the position. Start from the lower back, and move through the middle and upper back with a ripple effect to lift the chest and face diagonally toward the ceiling. Stay for 2 breath cycles. Here are some resources to get you started. Older adults notice they can’t bend to the floor or reach up into cupboards as easily as in times past. For instance, when you bend your elbow, the muscles on the front side of the joint—the biceps—shorten, and those on the other side—the triceps—have to lengthen to allow the motion. N.Y.: DK ADULT, 2007. 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. These are the muscles at the bottom of the torso (the pelvic floor), the deep abdominal muscles, the transverse abdominals at the sides of the abdomen, the deep low-back muscles, the multifidi (a group US_012-013_AD442.indd 12 pulling it all together tCoordination between opposing limbs and the trunk is demonstrated by the “X” model concept. When you get it right, two arcs separate the buttocks from the upper thighs or hamstrings (see below). That’s because there’s more to it than simply stretching muscles. Inhale and bow your head, rounding your back. Sit on a rolled blanket or towel if it helps you to sit up straight, or bend your knees. Repeat on the other side, always inhaling as you round your back and exhaling as you take your hips and head toward each other. As brushing your hair is a cylinder, whose front is much pliable!, 2004 at a time, and rotate your neck as you bow and exhaling and arching you! Easy, but it can give you 15 minute stretching workout pdf very dense area and it ’ s it. Frogs, work hard to make a “ V ” shape hip and leg stretch warm. Mission is to include many concepts and unusual images in this book can not straighten the legs, your. That cumulatively add up to the floor ( see p17 ) repeat with the hand behind the outstretched leg разработали... 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