The value of healthy posture cannot be stressed too much. pull on the thigh 14 Exhale and press the hand against the knee, away from your face, keeping the bent leg parallel to the floor. 16/2/09 21:58:14 13/07/2009 14:53 Stretching the fascia Other types of stretches work on stretching the fascia in several ways. pull and lift posture stretch US_050-051_AD442.indd 51 86BB$'LQGG 16/2/09 23:49:14 52 elongating sidelying waist stretch 13 Sidelying waist stretch Lie on your side with your torso and legs in a straight line, feet pointed. Stretching after working out can help your body recover faster and help prevent injuries. Pages 130 Don’t ever force a position. Stretching every day for just about 15 minutes when you get up in … Knees should never hurt during stretching. Place the same hand as your crossed leg on your hip. Exhale, then return to center by “painting the ceiling” with your top arm. 15-minute This sequence offers more moves that combine stretches with circular, rotational movements. tEnhance balance by focusing your eyes on a fixed object or by holding onto furniture, if necessary. feel it here take the feet in a “V” 20 Take a long, slow exhalation as you round your back, tuck your hips in, and lower them toward the heels again, still keeping your head down. Lean on your hands, then inhale as you lift diagonally up and out with your chest, keeping your back flat and extended. Open your arms strongly sideways and reach out through the head, legs, and arms. Our right- or left-handed dominance presents a challenge when it comes to achieving optimal posture. toes stay down strength stretch US_100-101_AD442.indd 100 86BB$'LQGG 17/2/09 10:00:18 balancing kneeling side stretch 15 Kneeling side stretch Starting on your hands and knees, take one leg diagonally in front, knee bent, sole of the foot on the floor. A good starting point is a healthy, well-balanced diet. Download 15 Minute Stretching Workout . Opposite sides of the body criss-cross, attaching the limbs and head to the torso. — 150 p. Good flexibility is known to bring positive benefits in the muscles and joints. Good flexibility aids in the elasticity of the muscles and provides... Перевод с англ. hips backward posture stretch US_052-053_AD442.indd 52 86BB$'LQGG 16/2/09 23:52:45 opening front body opener 15 Front body opener Kneel up, with your knees under your pelvis. 2 Clasp your hands overhead in an “O” shape, then pull on the hands as if you are trying to pull them apart. Using this strategy during those overwhelming times of life, when every second appears to be accountable, will pay off handsomely. Anything less than 35˚ indicates that your muscles are over-tight. Repeat, then relax and shake the hands. Place your hands on the floor in front of you. It’s just plain wise. of muscles either side of the spine), and the muscles deep inside the rib cage (the diaphragm). Think of those aspects like the facets of a diamond, honed with precision by the diamond cutter so each one sparkles and makes a glorious whole. Sit tall and lift your groin muscles toward your head (see p17). We want to move around and lift and bend without pain or limitation, which is where the stretching programs in this book come into play. Fitness American Council on Exercise AceFitness.org The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. Lengthen and release, move back to center, and repeat on the other side. How can there be both stretch and strength in one exercise? Scoliosis Series Part 2: Breathing Exercises as Part of Scoliosis Management (2007) Part 2 continues the concepts for managing scoliosis from Part 1, but focuses on breathing for long-term management. Tuck the pelvis under and lean toward the back leg. You will probably need to lean back a little. Simply keeping your eyes open, and going slowly will help your body to accommodate to the position. Stay for 2 breath cycles, then repeat on the other side. squeeze the legs together press the ankles together posture stretch B$'LQGG 86BB$'LQGG 1 posture stretch US_058-059_AD442.indd 58 86BB$'LQGG 25/2/09 14:41:47 15 minute summary US_058-059_AD442.indd 59 86BB$'LQGG 25/2/09 14:42:07 posture stretch at a glance 1 3 2 ▲ Centering Elongations, page 46 ▲ Stabilizing “W’s,” page 47 ▲ Centering Elongations, page 46 ▲ Stabilizing “W’s,” page 15 13 ▲ Elongating Sidelying waist stretch, page 52 4 1 14 ▲ Elongating Sidelying waist stretch, page 52 US_060-063_AD442.indd 60 86BB$'LQGG ▲ Opening Front body opener, page 53 18/2/09 13:23:23 ▲O 5 ▲ Accentuating “C” stretch, page 48 ▲ Accentuating “C” stretch, page 48 W’s,” page 47 16 17 ▲ Coordinating Lunge opener, page 54 ▲ Opening Front body opener, page 53 US_060-063_AD442.indd 61 86BB$'LQGG 6 18 ▲ Coordinating Lunge opener, page 54 18/2/09 13:24:18 9 7 8 ▲ Softening Baby rocks, page 49 ▲ Articulating Hurdler lat stretch, page 50 ▲ Softening Baby rocks, page 49 10 ▲ Articulating Hurdler la 21 19 2 20 ▲ Limbering Round back squat, page 55 ▲ Limbering Round back squat, page 55 US_060-063_AD442.indd 62 86BB$'LQGG ▲ Elongating Hanging stretch, page 56 18/2/09 13:24:48 ▲E 11 ▲ Energizing Balance point stretch, page 51 ▲ Energizing Balance point stretch, page 51 urdler lat stretch, page 50 22 ▲ Elongating Hanging stretch, page 56 US_060-063_AD442.indd 63 86BB$'LQGG 12 23 ▲ Centering Top-to-toe stretch, page 57 24 ▲ Centering Top-to-toe stretch, page 57 17/2/09 11:38:47 posture stretch FAQs 64 The difference is in the details when it comes to developing and maintaining good posture. During every waking hour we expend our physical and mental energy, so we need to replenish it. 97 8 Inhale, then press backward on one hand on the inside of the knee, twisting that shoulder down. What can I do? Stay for 2 breath cycles. Switch legs and repeat. It’s purely structural. The best way to achieve full body flexibility is to take on the challenge of the low back, hips, and legs. О.Г. Just go down as far as you feel you can support the position. Tuck your pelvis under and press the hips forward. Sit on a rolled blanket or towel if it helps you to sit up straight, or bend your knees. Repeat, then take the other foot forward and repeat. hips forward feel it here point the feet 14 Exhale. Sometimes pillows are worse because the knees dig into them. tuck the pelvis under 10 Exhale, pull forward with your hands, round the back even more, and look toward your navel. If you inadvertently restrict its motions—for instance, by sitting for long periods—it adapts to the smaller, less frequent motions. Stay, then slowly come up, gently shake your hands and legs, and relax. This is not the case. Although we live in an imperfect world, nearly perfect posture can be achieved by methodically balancing our bodies against gravity’s pull. Inhale, press your hips together, and squeeze your glutes. Inhale and bow your head, rounding your back. The details make the difference; read the instructions carefully to find the precision that will give you your best stretch. tIn the final standing exercise, focus first on stretching out and elongating your waist as you lengthen your ribs up and off the pelvis; locate your head weight over the center of gravity in the pelvic bowl. 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. If we do not work against gravity’s pull, then the longer we live, the more bent and deformed we become. Repeat 2 more times, then release your hands, roll your shoulders, and repeat on the other side. Stretching For Golfers: The complete 15-minute stretching and warm up routine that will help. 6 Exhale slowly as you lift the hips upward, taking the heels as high as you can. — Мн. Stretching comes under several categories and can be integrated into other programs such as fitness, Pilates, physiotherapy, yoga, and dance. Repeat on the other side. Chores, obligations, and crises sap energy reserves and present road blocks to emotional balance. They demonstrate an instance where learning to respect a joint’s boundary is of great importance, since neck, arms, and shoulders tend to be more sensitive to injury thanks to their potential for extreme movement. The body compensates for weaknesses or faulty habits, but the compensations become “solidified,” altering the patterns of our fascia and muscles. A comprehensive program of health care entails first getting your own team of health-care practitioners together, as well as organizing your own health-care strategy for healthy living. Let your knees open and allow your heels to touch slightly and come off the floor. gently lift the head 2 Exhale, press your back into the floor, and bend the raised knee at the same time as you lower the foot and head. Is going into The split necessary to consider myself really flexible? 17/2/09 00:06:47 13/07/2009 14:55 When you get to Lying hamstring stretch and Advancing frogs, work hard to coordinate all the various parts. Reach one foot forward, take the other leg back, and lean onto the front leg. These workouts should take you no more than about 15 minutes. Anchoring this area provides a counterbalance to, and increased effectiveness for, each stretch. Older adults notice they can’t bend to the floor or reach up into cupboards as easily as in times past. Try to keep thinking about rolling over an imaginary fence and keep imagining the individual parts of the spine moving in turn—the neck, the upper back, the middle back. Observe and compare one side of your body to the other. e ye witness tr avel Arteries, veins, and nerves that supply the muscles are involved, too. 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. US_118-119_AD442.indd 119 86BB$'LQGG 17/2/09 10:13:59 120 relaxation techniques Relaxation takes discipline in a busy world. Physical therapy apta.org The American Physical Therapy Association (APTA) is a national professional organization representing more than 72,000 members. The exercises The Knee pumps prepare the legs and hips for the next moves. 15 Minute Stretching Workout starts with a brief anatomical overview of the body’s structure and the interconnectedness of its parts. Simply lift the leg, or reach over to it, bow the head, and take a few breaths. Stretching after exercise helps your muscles return to their pre-workout state so they can recover from that beast-ing you gave them in the gym. Go slow at first US_068-069_AD442.indd 68 tips for flexibility stretch tSuspend judgment about your hip and leg stretch. tuck the tail under balance on the thigh 22 Hold your position and reach the arm on the same side as the back leg out in front of you. Sit on a rolled blanket or towel if it helps you to sit up straight. Repeat the pull pull, then relax. Revised and Updated. Exercise for postural problems The following useful DVDs are published by Suzanne Martin’s company Pilates Therapeutics LLC (pilatestherapeutics.com). 14 Exhale, lift your chest, and turn your torso toward your crossed leg. My head doesn’t bend well to the side for the Neck stretch. Release both legs, thump your thighs, and breathe normally. Some people have trouble sitting on the floor because they have tight hamstrings, glutes, or tightness in the low back, or a combination of one or more of these. Make sure the toes of the front foot are flat on the floor. Then you might find that you are able to bend more deeply into the squats. 17/2/09 11:51:25 Pay special attention to your knees and monitor them for signs of pain or discomfort. Construct a new, improved you. The lateral system The lateral system connects the muscles and fascia (see p10) that run down the sides of the body. 14 Open your mouth, exhale from the back of the throat, lengthen your low back, then start arching your back and lifting your chest. Repeat 3 more times. 50 JUMPING JACKS 25 PUSH UPS 25 BURPEES 50 HIGH KNEES 50 SQUAT JUMPS 25 SIT UPS 25 LEG RAISES 50 DIPS 1 MINUTE PLANK 25 JUMP LUNGES 25 TUCK JUMPS 50 MOUNTAIN CLIMBERS. How can I intensify it? Stretch up through the head. Put as little pressure on the head as possible. And acknowledge the big picture of life, with its cycle of peaks and valleys. Think of the spine as being like a child’s wooden segmented toy snake. This is a great position for gaining low-back strength, and to help to straighten out any leg-length problems. keep pulling the wrist pull the legs posture stretch US_048-049_AD442.indd 48 86BB$'LQGG 16/2/09 23:50:37 softening baby rocks 49 7 Baby rocks Remain on your back. 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