half moon major muscles involved: external obliques teres maximus infraspinate muscles latissimus...
Post on 19-Jan-2016
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Half MoonMajor muscles involved:External obliquesTeres maximusInfraspinate musclesLatissimus DorsiBack ExtensionsGlutesQuadricepsGastrocnemius/ SoleusFlexors/extensors of the feet
Flexibility areas:Shoulders, hips, ankles
Cues:Inhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorelbows behind the ears
Are you on the right track??This is an alignment move. When you engage in the sideways movement, try to stay as flat as possible ( move in one plane)
Half Moon continued
Major muscles involved:External obliquesTeres maximusIntraspinate musclesLatissimus DorsiBack ExtensionsTricepsDeltoids
Flexibility areas:Shoulders, hips, ankles
Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorelbows behind the earsObject is to move the belly button off the center of the
feet.
Are you on the right track??You will feel a great stretch around the hip area, the muscles of the foot and calf will be strengthen to keep balance and the shoulders will increase with flexiblity.
Return to center and repeat on other side
Half Moon Continued
Major muscles involved:Rectus abdominisGlutesQuadricepsRhomboidsTrapezoidDeltoidsTricepsBack Extensions
Flexibility areas:Shoulders, hips, ankles, back, neck
Cues:Inhale into this positionSqueeze gluts REALLY HARD (protects lower
back) and quadsDrop the head backReach back with the arms
Are you on the right track??Make sure to keep the gluts squeezed until you are standing upright. This is a great for stretching the hip flexors, abs and pectoral muscles. Over time the depth of breath will increase, neck, back, and shoulder strength and flexibility will increase.
Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensors
Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius
Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorBend at the hips, not in the lower back, the goal is
to keep the back flat (swan dive)If the spine begins to curve, place hands on the
legs (pictured) if more flexible place hands to ankles, then palms
to the floorlast position is to wrap the forearms around the
legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”
Are you on the right track??You will feel this in the hamstrings, calves, and lower back.
Forward Bend
Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensors
Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius
Cues:Exhale into this positionSqueeze gluts and quadsPull belly button into the spinal cordGround feet into floorBend at the hips, not in the lower back, the goal is to keep the back flat (swan dive)If the spine begins to curve, place hands on the legs (pictured)if more flexible place hands to ankles, then palms to the
floorlast position is to wrap the forearms around the legs and pull the chest into the thighs. How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”
Are you on the right track??You will feel this in the hamstrings, calves, and lower back.
Forward Bendadvanced position
“A” Position (straddle)Major muscles involved:HamstringsGastrocnemius/solesGlutesBack extensorsTricepsDeltoidsFlexors/extensors of the feet
Flexibility areas:Hips, lower back, HAMSTRINGS, gastrocnemius, flexors/extensors of the feet, shoulders
Cues:Exhale as you swan dive into position (same as forward
bend)Place the hands on the floor lining up finger tips and toesPush palms into the floor and try to get your head in-between
your legsFeet should be straight forward or slightly turned inLift the arches of the feet, this will cause the outside of the
lower leg to activate and strengthenBREATHBring the hands behind the glutes and interlace the fingersGently extend the shoulders outThe goal is to get the hands to the floor How to come out: regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: “lift chin, squeeze glutes, then swan dive up”
Are you on the right track??You will feel this in the hamstrings, calves, outside of the lower leg and feet, shoulders, triceps
LungeMajor muscles involved:HamstringsHip flexorsGlutesQuadriceps
Flexibility Areas:Hip flexors, hamstrings, flexors/extensors of the feet
Cues:Start by “taking a knee”, like in footballPlace palms on either side of the front legProtect the knee by keeping the knee over the ankle(do NOT let the knee move in front of the toes)Slide the back foot backKeep the top of the foot (shoelaces) touching the groundDrop the hips down
Are you on the right track??You will feel this in the hamstrings, hip flexors, sometimes the quads and top of the foot
Advanced LungeMajor muscles involved:HamstringsHip flexorsGlutesQuadricepsRectus abdominisPectoralsShoulders
Flexibility areas:Hip flexors, hamstrings, flexors/extensors of the feet, rectus abdominis, pectorals, shoulders
Cues:Follow the cues for basic lungeOnce stabilization is established,Step 1: Pick hands off the floor and place on the hips, stop there or move on to next levelStep 2: Place the hands in pray position, inhale and extend hands above the head, exhaling, stop there or move to the next levelStep 3: Inhale and exhale, dropping the head back and arch, SQUEEZE THE GLUTES!!How to get out: Keep the glutes tight, bring the hands to the floor exhaling.
Are you on the right track??You will feel this in the hamstrings, hip flexors, sometimes the quads, top of the foot, rectus abdominis, pectorals, and shoulders
PlankMajor muscles involved:DeltoidsPectoralsRectus abdominisGlutesGastrocnemius/soleusTrapezoidRhomboidsBack extensors
Flexibility areas:Gastrocnemius/soleus, posterior deltoid,
Cues:From the lunge position, swing the front leg to the backLegs should be hips width apartHands should be shoulder width apartPush through the shoulder so they doesn’t sinkPull the belly button to the spinal cordIf a curve appears in the lower back, lift the hips to form a triangle,
eventually strength and stabilization will developed to allow full extension.
Variations: This is a great spot to include different kinds of push-ups, bruppies, etc. Use your imagination
Are you on the right track??This is more of a strength building exercise. This is great to do and just hold with beginner push-up people. By holding the position, the abs and back extensors start to develop the proper strength for a good push-up.
Lower Down to CobraMajor muscles involved:TricepsDeltoidsPectoralsRectus abdominisGlutesGastrocnemius/soleusTrapezoidRhomboidsBack extensiors
Flexibility areas:Gastrocnemius/soleus, deltoids, shoulders, upper back
Cues:From plank position,Pull the elbows into the sides of the bodyLower the body to the floor, while exhaling, the whole body should
touch the floor at one timeKeeping the elbows into the sidesPlace the hands under the shouldersSqueeze the glutes (this protects the lower back)Push up, inhaling, through the shoulders (no sagging in the
shoulder)Again, keeping the elbows into the sidesDo not lift the hips off the ground, you can “test” this by lifting your
hands off the ground. You should be able to hold the position
Are you on the right track??This is more of a strength building exercise for the upper back, shoulders, lower back, and glutes
Downward Facing DogMajor muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms
Flexibility areas:hamstrings, gastrocnemius/soleus, pectorals, shoulders
Cues:From cobra, swing the hips up rolling over the toes, exhalingForm a triangle with your body and the floorIf you can’t get your heels to the ground, lift the heels and bend
the knees and much as neededHands should be shoulder width apart Feet should be hips width apartPush weight into the palm of your hand, especially focusing on
the index finger and thumbExtend through the shoulders, moving the ears away from the
shouldersOnce in position, roll the hips up more and squeeze the glutesAlternate lifting the heels for an added calf stretch
Variations: There are a tons of different exercises you can use from downward dog. Great for strength building and shoulder flexibility.
Are you on the right track??You will feel this in the hamstrings, gastrocnemius/soleus, glutes, pectorals, arm-pit areas, sometimes the lower back
Downward Dog Variations
Major muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms
Flexibility areas:Shoulders, hips, ankles, back, neck
Cues:Keep breathing throughout the positionsFollow the cues to basic downward dogKeeping the hips square to the groundFlex foot and point down
Are you on the right track??This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, and hamstrings
Downward Dog Variation
Major muscles involved:HamstringsGlutesPectoralsShouldersRhomboidsTrapezoidForearms
Flexibility areas:Shoulders, hips, ankles, back, neck
Cues:Keep breathing throughout the positionsFollow the cues to basic downward dogLift one leg up and drop the heel in the direction of the glutesAllow the foot to relax
Are you on the right track??This position builds strengthens the upper body, back and glutes. While stretching the pectorals, gastrocnemius/soleus, hip flexors, abs, and hamstrings
Single PigeonMajor muscles involved:Hip flexorsGlutesHamstrings
Flexibility areas:Glutes, hip flexors, hamstrings
Cues: From any of the downward dog poses, swing
one leg in-between the arms“scooch” the ankle over to one sideThis is a powerful stretch, so to start, have the heel
close to the groinMove the heel further out to increase intensity of the
stretchThe full stretch is when the ankle and knee are in line
with each otherThe back foot should have it’s “shoelaces” on the
groundThe hip will want to turn outward, try to keep the hip
squareMake fists with the thumbs out and push through the
shouldersIf a person is stable in this position, lean over the front
leg resting on the elbows The next level would be to lay all the way down with the
Forehead touch the ground
Are you on the right track??This is a powerful stretch in the glutes and hips. Watchthe knee and move slowly
Push up into plank position swinging front leg back
Variation 1
From plank, swing opposite leg forward and repeat single pigeon on the other side
Variation 2
Do another downward dog
Swing opposite leg forward and repeat single pigeon on the other side
Cat and CowMajor muscles involved:Back extensorsRhomboidsTrapezoidHips
Flexibility areas:The whole spine
Cues: From plank position, drop to all foursKnees hips width apartHands shoulder width apartInhale and begin by rolling the hips, like a angry cat Move eat vertebrae from the lumbar to the cervicalLastly, tucking the chin to the chestPush through the shouldersReverse this processSTARTING at the hips, exhalingDo this at least 3 times or more
Are you on the right track??Great for developing a health back. It is very relaxing
Neck and Plantar Fascia Stretches
Major muscles involved:Bottom of the footNeck muscles
Flexibility areas:Foot and neck
Cues: Sit directly on the heels with the toes curled. This is harder than it seemsTake a break anytime by kneeling upHold this position for a minute or until the neck exercises are finishedFor the neck exercises:Sit up tallTilt the head to one sideExtend both arms out—palms downOn the opposite side of which the head is tilted, flip the hand with the palm
upSlowly move the arm with the palm up into the body, bending the elbow
and making a fistFinish by resting the fist on the back in the kidney areaRelease slowlyRepeat on the opposition side
Are you on the right track??This is a great for stretching out the bottom of the foot and the neck. Great for people who have been on their feet all day or for athletes who run a lot. Both exercises can be done separately.
Neck and Foot Extensors
Major muscles involved:Top of the footNeck muscles
Flexibility areas:Foot and neck
Cues: Sit directly on the heels with toes flat to the ground. Take a break anytime by kneeling upHold this position for a minute or until the neck exercises are finishedFor the neck exercises:Sit up tall, inhalingExhale tilting the head to one sideStart with the hand next to the hipSlowly walk the finger tips out to the sideRelease slowlyRepeat on the opposition side
Are you on the right track??This is a great for stretching out the top of the foot and the neck.
A lot of people will feel the neck stretch in their bicep and down the arm
Hero’s PoseMajor muscles involved:Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders
Flexibility areas:Extensors of the foot, anterior tibialis, quadriceps, hip flexors, abdominis, pectorals, shoulders
Cues: Start by kneeling straight upStep 1: Sit your glutes in-between your ankles, ankles should be touching the glutes but you shouldn’t be sitting, exhalingon them. The most important cue is to KEEP THE KNEES TOGETHER (If the knees come apart, this will compromise the knee joint) If the glutes can not touch the ground, use a block or towel to build a platform for the glutes to rest on. If resting on a prop, the body is not ready for the flowing steps. Continue to hold Step 1, until the glutes rest on the groundStep 2: this is only to be attempted, if your glutes are touching the ground and you are stable. Lead back and rest on your elbows. KEEP THE KNEES TOGETHERStep 3: If you are stable, lay all the way down, grab opposite elbow and frame the head, pull the belly button to the spinal cord. KEEP THE KNEES TOGETHER (Pictured)How to get out of this pose:Grab the heels with your palms, push the elbows into the floor, then use the abs to lift your body the rest of the way out of the pose
Are you on the right track??This is an intense stretch for most people, stretching the entire front of the legs, go slow and as long as the knees are together it is safe
Child’s PoseMajor muscles involved:Lower back and pectorals
Flexibility areas:Lower back and arm pit area
Cues: This is a relaxation poseFocus on the breath Bring the glutes to rest on the heelsAllow the heels to fall out workAfter a few breathesReach the hands forward and spread the fingers (5-star)Push the palms into the floor and pull back (isometric)
Are you on the right track??At first, this is all about relaxation and breathing. When the isometric contraction is performed, a nice stretch will occur in the armpit area
Rabbit’s PoseMajor muscles involved:Posterior deltoid, rhomboids, trapezoid
Flexibility areas:Lower back, rhomboids, trapezoid
Cues: From child’s pose, reach back for the heels
Without touching your head to the floor, tuck the head to the knees, inhale
Pull pack on the heels and lift the glutes, exhale
Push out the shoulders
The higher the glutes are raised, the more pull on the heels will be needed
The head should hover off the ground NOT touch the ground
Are you on the right track??This can be a hard stretch for some people to get at first. But once you get the stretch, its great for the upper back and shoulders
Mermaid’s PoseMajor muscles involved:Deep lower back extensors
Flexibility areas:Lower back
Cues: Side on the heel
The heel should be placed in-between the anus and genitals (the small flesh spot)
use the arm to help with support
Switch sides
Are you on the right track??This is a wonderful stretch for the lower back area and is easy for the majority of people to get into. It can give instant relieve to tight muscles
Hurdle StretchesMajor muscles involvedHamstrings, gastrocnemius/soleus, back extensors, rhomboids
Flexibility areas:Hamstrings, gastrocnemius/soleus, and back extensors
Cues:Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises
Step 1:
Flex foot to ceiling, chin up and grab the leg with BOTH hands, for more of a challenge, slide the hands to the foot, once grabbing the foot, pull the body down with the chin up, exhaling
Avoid curving the back by keeping the chin up
Step 2:
Place the arm, on the same side as the extend leg, out at a 90 degree angle to the leg
Using the opposite arm, Slide the back of the hand down the leg, exhaling
Lengthen the back and push the back of the hand against the leg
Shoulders should twist away from the body
Are you on the right track??This stretch is a surprise!! It really stretches the upper back, especially the rhomboids
Hurdle Stretches Major muscles involvedHamstrings, gastrocnemius/soleus, back extensors, obliques
Flexibility areas:Hamstrings, gastrocnemius/soleus, back extensors, obliques
Cues:Everyone has done these stretches before, by paying a little more attention, great benefit can come from these exercises
Step 1:
Extend the same arm and same leg
Turn the shoulder to the side bring the elbow to the inside of the legs, exhaling
Extend the other arm over the top
Push the sole of the foot from the bent leg into the inner thigh
Step 2:
Come to an upright position, swing the arm of the extended leg across the body, grabbing the knee
Extend the other arm over the top, exhaling
Push the sole of the foot from the bent leg into the inner thigh
Are you on the right track??This stretch really works the top of the hips in conjunction with the back and hamstrings
Spinal TwistMajor muscles involved:The entire back, glutes, shoulders, hips
Flexibility areas:Back, glutes, shoulders, hips
Cues:Lay flat on the ground, bent one leg to the knee and roll over,
exhaling
Keep the hips in line, glutes on top of each other
Extend arms out
Look over the shoulder in the opposite direction
Adjust position as needed
Repeat on the other side
Are you on the right track??This is a easy, relaxing stretch for the whole back. Breath and relax throughout the pose
Ball RollsMajor muscles involved:Abdominals and back
Flexibility:Back
Cues:From spinal twist, bring the knees together
Begin to rock the body in a ball position
Rock up and down the spine, giving yourself a mini massage
Are you on the right track??This is just plain fun!! I nice little massage for the back. You can practice abdominal stabilization by stopping the roll in an upright position (pictured) without touching our toes
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