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Exercises and Stretches

Lying Whole Body Stretch

Posted by Judith Winer on

  Technique: • Lie straight on your back • Extend your arms behind you • Point your toes upwards • Lengthen your body as much as you can   Primary muscles: Serratus anterior. Latissimus dorsi. Secondary muscles: Teres major.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain.   Note: When extending your legs in order to lengthen your body, push with your heels.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Sitting Feet Together Adductor Stretch

Posted by Judith Winer on

      Technique: Sit with the soles of your feet together and bring your feet towards your groin Hold onto your ankles Push your knees towards the ground using your elbows Make sure to keep you back straight and upright   Primary muscles: Adductor longus, brevis, and magnus. Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Gracilis. Pectineus.   Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.   Note: In order to regulate the intensity of the stretch, keep your...

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Kneeling Reach-Around Stretch

Posted by Judith Winer on

Technique: Kneel on all fours Lift one hand and reach towards your ankle Keep your back parallel to the ground   Primary muscles: Quadratus lumborum. External and internal obliques. Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.   Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).   Note: Keep your back straight, parallel to the ground, and your thighs in a vertical position. Distribute your weight evenly on both your hands and knees.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Standing Lean-Back Side Stomach Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place one hand on your buttocks for support Look up and slowly lean backwards Reach over with your opposite hand Rotate your upper body at the waist   Primary muscles: External and internal obliques. Transversus abdominis. Rectus abdominis. Secondary muscles: Quadatus lumborum. Psoas major and minor. Iliacus.   Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.   Note: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch...

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Standing Lean-Back Stomach Stretch

Posted by Judith Winer on

    Technique: Stand upright with your feet shoulder width apart Place your hands on your buttocks for support Look upwards and slowly lean backwards Keep your legs sturdy   Primary muscles: External and internal intercostals. External and internal obliques. Transversus abdominis. Rectus abdominis. Secondary muscles: Psoas major and minor. Iliacus   Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.   Note: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch for the first time, use caution and...

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