Flexibility and range of motion are two parameters which greatly influence our ability to move, help preventing injuries, influences our everyday activities and our posture.
We chose to focus on those areas:
- Shoulder belt and the upper back.
- Lower back and hamstrings (back of the hip).
We recommend that you exercise 2-3 times a week, 4-5 stretches every time.
* It is imperative to keep still in each posture for 10 sec. minimum.
1. Shoulder belt and the upper back
In this stretches you need to feel the work in your upper back, the area between the shoulders and the center of the back. The more you will curve your back, your buttocks and belly will also workout.
For six revisions- convex and arch your back (A)
Bring your knee toward the chest (B)
A). If done correctly, you will also feel the stretch in the side of your and ribs (B).
2. Lower back and hamstrings (back of the hip)
The next stretches work on the area which tends to shortens and stress due to prolong sitting, too many power exercised at the gym and too little flexibility exercises. During the following exercises you will feel your buttocks, back-thigh and lower back. It is important to remember that stretching is not supposed to hurt us! If you are experiencing an uncomfortable pain – stop and rest.
Stand-up straight and then bend and stretch your hands to the floor, stay still in the most remote point you can for a few seconds.
Sit on the floor with straight legs, and then pull your feet with a towel.
Sit in a cross-legged position while sending your hands as far as you can, while making sure that your pelvis stay on the floor and does not lift up.
We stand on our feet most of the day, they are wrapped in shoes and they are our connections to the ground; let's give them some respect.
Open and close your fingers.
We have many joints, and we must keep working on our range of motion since it decreases on a yearly basis (starting from adolescence)
Do all the stretches calmly, with no pressure or over stretching. Remember that the main purpose is quality time with benefits.
Remember that we are stretching our muscles and some of our tendons a bit outside our comfort zone, but don't hurt yourselves!
! All the exercises in this film are professional recommendations. However, the implementations are under parents and/ or educators responsibility.
* If you see no improvement, or have multiple challenges consult a professional.
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