Category: Exercise

A Stretch to Open up the Hips and Thighs

Post author By Mukul
Post date March 21, 2010
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This is a great stretch for loosening up the outside of your hips and thighs. It you’re not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it.
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STEP-1. Lying on your back, bend your right knee into your chest. Keep your left leg extended straight out on the floor in front of you. Straighten your right leg, holding the outer edge of your right food with your left hand or using a strap. Press the thumb of your right hand to the top of your right thigh where it meets your torso.

STEP-2. Without allowing your right hip to roll completely off the floor (as you would in a lying spinal twist), move your right leg across your body to the left side until you feel a gentle stretch running from your outer right hip down the outside of your right thigh. Continue to press the right side of your buttock toward the floor (it’s OK if it lifts a few inches). Pause for three to six full breaths. Lower your leg and repeat on the other side.

Source: Los Angeles Times

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Exercise

Sitting into the Back Stretch

Post author By Mukul
Post date March 19, 2010
No Comments on Sitting into the Back Stretch

Here’s a nice stretch for your middle and lower back that fits easily into your workday. Just move your chair away from the desk and give it a try whenever your back feels tight or stiff. This move is also a great way to release tension in your neck and shoulders.

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STEP-1.
Sit all the way to the back of a sturdy chair (not a rolling one). Place your feet shoulder-width apart with your ankles below your knees, feet flat on the floor. Bend forward at the hips, bringing your chest and ribcage in between your inner thighs. Reach your arms in front of you, with your hands on the floor, looking down between your feet. Pause and feel the stretch in your middle and lower back.

STEP-2.
Once you feel comfortable with the stretch, reach your hands behind your feet and grasp the front legs of the chair. Aim the crown of your head forward away from the chair as you engage your upper back muscles and slide your shoulders down away from your ears. Pull your torso closer to the floor to feel a deeper stretch. Hold for three to six complete breaths, release your hands and slowly sit upright to come out of the stretch.

Source: Los Angeles Times

Tags Ankle, Associated Press, Chest, Colby Lewis, Derek Holland, Earned run average, Foot, Human back, Los Angeles Times, Neck, Ross Detwiler, San Francisco Giants, St. Louis, Texas Rangers (baseball), Thigh, United States, Washington Nationals, Yu Darvish

Exercise

Using a Chair Can Help Abdominal Crunches

Post author By Mukul
Post date March 17, 2010
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Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You’ll find that it’s a comfortable way to focus on contracting your abs without feeling pressure on your back.

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STEP-1. Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides. Inhale, allowing your abdomen and rib cage to rise slightly.

STEP-2. On an exhale, push your back firmly against the floor as you contract your abdominal muscles to raise your chest, shoulders and head off the floor. Pause for two seconds with the front of your ribs and navel pressed toward the floor. Remember to rest your head in your hands so your neck and shoulders can stay relaxed. Lower and repeat 15 to 20 reps. Rest 20 seconds and repeat another set.

Source: Los Angeles Times

Tags AAA battery, Abdomen, Abdominal exercise, Body weight, Chair, Chest, Crunch, Hip flexors, Human abdomen, Human back, Human rib cage, Los Angeles Times, Muscle, Neck, Physical exercise, Rectus abdominis muscle, Strength training, United States

Exercise

A Simple Stretch Loosens Back, Legs

Post author By Mukul
Post date March 15, 2010
No Comments on A Simple Stretch Loosens Back, Legs

Here is a very easy, yet amazing stretch that you can do anytime your back and legs feel tight. You’ll need a sturdy chair or, if you’re outside, you can use a park bench or even a small wall.
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STEP-1.Stand in front of a chair or bench with your shoulders, hips and toes facing the chair. Inhale, shift your weight to your left leg and place your right foot flat on the seat of the chair. Make sure that your right heel is below your right knee. On an exhale, twist your rib cage, chest and shoulders to the right as far as possible. Check that your hips, knees and toes are still facing the chair. Reach your right hand out at shoulder level, palm facing out, thumb turned up. Place your left hand on your left outer thigh and gently press against it to increase the stretch in your spine. Gaze over your right shoulder while holding this position for three complete breaths. Return to the center and repeat on the other side.

STEP-2. Stand in front of a chair or short wall that comes to about hip level. Inhale, shift your weight to your left leg and place your right heel on the backrest of the chair or on top of the wall. On an exhale, twist your ribcage, chest and shoulders to the right as far as possible. Check that your hips, knees and toes are still facing the wall or chair. Reach your right hand out at shoulder level, palm facing out, thumb turned up. Place your left hand on your left outer leg and gently press against it to increase the stretch in your spine. Gaze over your right shoulder while holding this position for three complete breaths. Return to the center and repeat on the other side.

Source: Los Angeles Times

Tags Chair, Health, Human back, Human rib cage, Knee, Los Angeles Times, Thigh, Vertebral column

Exercise

Lifts for a Core Balance

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Develop your lower body as well as core strength with these challenging rear-leg balancing poses. You’ll immediately feel the work in your legs, buttocks, back and abdominals. Begin with your hands resting on the seat of the chair for added stability. Once you find your balance and feel comfortable with this pose, try the more advanced move by extending your arms out in front of you, resting them on the top of the chair.
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1. Stand facing a sturdy chair or a bench. Inhale, bend forward at the hips and place your hands on the seat of the chair or bench, making sure that your wrists are directly below your shoulders. Shift your weight over your right leg and slowly raise your left leg up to hip height. Be sure to keep both knees straight and both hips and shoulders squarely facing the floor. (The knee and toes of your raised leg should be pointed toward the floor.) Pause while holding your leg at this level for three complete breaths. Lower the leg and repeat on the other side.

2. Stand facing a sturdy chair or a short wall. Inhale, bend foward at the hips and lightly rest your hands on the top of the chair back or on the short wall. Shift your weight to your right leg and slowly raise your left leg up to hip height. Be sure to keep both knees straight and both hips and shoulders squarely facing the floor. (The knees and toes of your raised leg should be pointed toward the floor.) Pause while holding your leg at this level for three complete breaths. Lower the leg and repeat on the other side.

Source: Los Angeles Times