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Limber up Shoulders, Back and Abdominals

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This simple exercise  will help you become more limber, with a trimmer midsection. This move targets your shoulders, back and abdominals.
Step 1. Sit on a sturdy chair. Place your feet flat on the floor at hips-width apart. Be sure your ankles are directly below your knees. Extend your arms overhead with your palms facing in and your shoulders relaxed. Pull your abs in toward your spine. Inhale.
Step 2. On the exhale, twist your upper body to the right. At the same time, lower your arms to shoulder height and stretch them to the side. Focus on reaching your fingertips away from you. Pause for three seconds, reminding yourself to pull up through your middle and to sit as tall as possible. Return to the start and switch sides. Continue alternating sides until you’ve done 10 moves on each side.

Sources: Los Angeles Times

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Exercise

Leg Stretch Can Build Flexibility and Strength

Here’s a dynamic exercise to help you develop flexibility and strength without risking injury or building bulk. You’ll increase your upper body strength while stretching the backs of your legs.

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Step 1. Kneel with your forearms and palms of your hands on the floor, shoulder-width apart. Spread your fingers, pressing down firmly with your index finger and thumb. Straighten your legs then walk toward your elbows until your heels are close to the floor and your knees are straight. Be sure to push against your forearms and keep your shoulders away from your ears. Do not collapse into your neck and upper shoulders. Pause for three breaths.

……………….

Step 2.  Slowly walk your feet away from your elbows, lower your hips and straighten your knees into a plank position. Balance on your toes and forearms while you tighten your abdominal muscles to keep your pelvis off the floor. Do not allow your midsection to sag. Hold this position for three breaths. Lift your hips and walk back toward your elbows. Repeat three times.

Sources: Los Angeles Times

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Tense After a Jog or Bike Ride? Loosen Up Those Muscles

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To counter the effects of cycling, hiking or jogging, perform this exercise to release tension that creeps into your hips, legs and lower back from repetitive movements. Tightness in your iliotibial band, which runs down the outer thigh, can cause knee pain, so do this move after every workout.

Step 1-> Begin on your hands and knees. Bring your right foot between your hands, bend your left leg on the floor behind you (place a towel or mat under your knee for more comfort.) Inhale, lift up on your fingertips raising your chest off your right thigh. Exhale, lower your hips toward the floor as low as you can.

Step 2-> For a more intense stretch, raise your chest and place your hands on your front thigh. Be careful that you don’t raise your hips when you bring your hands to your thigh. Remember to slide your shoulder blades down your back and keep the muscles around your neck relaxed. Hold for three breaths and repeat with your left leg in front.

Sources: Los Angeles Times

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Inversion Exercise

Step-1
Step1

Kneel with your forearms and palms on the floor, shoulder‘s width apart. Spread your fingers. Straighten your legs and walk in until your heels are on the floor and your knees are straight.

Step 2:

Keep your head and shoulders lifted away from the floor. Slowly shift more weight to your right leg and begin to raise your left leg. Focus on keeping your hips and shoulders facing the floor. Pause for three breaths. Lower your leg and repeat on the other side.

Do three sets of the above exercise and take little rest.

Inversions take weight away from the legs and improve circulation. If done on a regular basis, they will enhance your concentration skills by bringing more blood flow to the brain. Use this simple inversion move to become familiar with the correct positioning.

Sources: Los Angeles Times

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