Loosens hamstrings
Lie on your back in a doorway. Lift one leg till nearly vertical and place your heel against the door frame; rest the other leg on the floor. Keeping the raised leg straight, slowly slide forward so that your heel rises along the wall. Continue till you feel a stretch along the back of your thigh. Gently push your heel against the wall for 3 seconds, relax your leg muscles, then slide farther forward and repeat. Switch to stretch the opposite hamstring.
Watch your form: Keep your upper body flat on the floor throughout the stretch.
4. Swiss-ball seated row
Works: back and rear shoulders to help pull shoulder blades into alignment
Sit upright on a Swiss-ball facing a lowpulley cable with a rope handle attached. With your knees bent and feet flat on the floor, grab the ends of the rope with both hands so that your arms are completely straight. Keeping your torso upright, squeeze your shoulder blades together and pull your fists to the sides of your chest. Pause, then return to the starting position.
Watch your form: Row at a slow, steady pace. If the ball rolls forward or backward at any point, you're probably going too fast.
No comments:
Post a Comment