Tag: Thigh

Categories
Exercise

A Stretch to Keep Your Hips Flexible

The more active we are, the tighter our hips tend to be. Perform this stretch on a regular basis and you’ll keep those strong gluteal muscles flexible.

1. Sit in a cross-legged position on the floor. Inhale and sit up tall. Hold your right ankle in the palms of both hands above your left knee. Relax the right buttock muscle and allow your right thigh and knee to drop toward the ground. Hold for 3 to 6 breaths.

2. Move into a deeper stretch by grasping your hands together under your right leg and cradling your ankle and knee in your arms. Be sure that you sit up tall. Do not round or hunch your back. Concentrate on relaxing the right buttock muscle as your bring your leg closer to your chest. Hold this position and breathe for 20 to 30 seconds. Lower your leg and repeat on the other side.

Source: Los Angeles Times

Reblog this post [with Zemanta]
Categories
Exercise Yoga

Improving Your Sense of Balance

[amazon_link asins=’B00GMX06EY,B06XNVKF4N,B06W9K1W4F,B071KPNHNQ,B01DBZ9B5U,B01LR7TOJC,B00IZXCL4W,B06XT7LRXD,B075F2JZ3B’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’d0cf586e-b8cf-11e7-a801-476ea8c5705a’]

As we age, we gradually lose our sense of balance. To reverse this, challenge yourself with stability exercises for a complete workout routine. Here is a typical yoga pose that will help you stand tall and improve your sense of balance.


STEP-1.Stand upright on a level surface with both feet flat on the floor. Shift your weight toward your right foot. Slowly bend your left knee and place your left foot against the inside of your right calf. Bring both hands in front of your chest with palms pressed together. Focus your eyes on one spot to help you feel steady.


STEP-2. 2As your balance improves, slide your left foot up higher until it is above your right knee. Press your foot and inner thigh against each other for more stability. Slowly stretch your arms overhead with your hands shoulder width apart, palms turned in. Focus on extending the sides of your torso as you balance, and breathe evenly for 10 to 20 seconds. Bring your arms and legs down and repeat on the other side.

Sources: Los Angeles Times

Reblog this post [with Zemanta]
Categories
Exercise

Balancing Builds Strength & Flexibility

[amazon_link asins=’B06VSJ8YMH,B01NAN90LH,B077NRDZ81,B01DDX3WVE,B076BC3YRD,B06XDY47YQ,B0767M2FKC,B07982LF25,B06ZXXKHRX’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’9bd08f20-1073-11e8-b32e-0da9b1c6935c’]

If you’re familiar with the classic yoga pose called “downward facing dog,” try this variation for more of a challenge. It develops flexibility in your legs while strengthening your core and upper-body muscles.

..CLICK & SEE

Step 1. Begin on your hands and knees, then curl your toes under and lift your hips to straighten your knees, pushing your heels toward the floor. Shift your weight to your left leg and raise your right leg off the floor. Keep your right foot flexed, with your toes and knee pointed down.

………
Step 2.  Focus on keeping your shoulders and hips facing the floor as you shift your upper-body weight to your right hand. Slowly raise your left arm off the floor while you use your core muscles to stabilize your shoulders and pelvis. Find your balance and hold for three complete breaths. Slowly lower your arm and leg, then switch sides and repeat the exercise on the other side.

Sources: Los Angeles Times

Reblog this post [with Zemanta]
Related articles
Categories
Exercise

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

[amazon_link asins=’B00PJ2VN6Y,B01C4KXQAO,B01MTJQ7QV,B0711PHK1P,B0722QSS27,B0735H7GDL’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’8c9e7d27-bebe-11e7-b3f0-1b02aeca3799′]

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

Reblog this post [with Zemanta]
Categories
Exercise

Flexablity Exercise that Protects the Knees

[amazon_link asins=’0897934229,B01AG6TMA6,1535269065,B071HLGQCN,0987650483,B001D261TS’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’ce4b7f4d-bebd-11e7-8155-21d12e183e9d’]

Most of us know that a good way to protect our knees is to strengthen the muscle above the knees with simple quad exercises. But, for added support, it’s also important to keep your hips and hamstrings flexible. Here’s a side-lying stretch that targets your hips and hamstrings.

Step 1:->

Lie on your side, legs straight, with your feet, hips and shoulder stacked. Rest your head in your hand (or place it down on your forearm with your elbow forward). Bend your left knee and place your left foot flat on the floor in front of your right knee. While maintaining your balance, use your left hand to gently press your left thigh back until your left knee points toward the ceiling. Resist rolling backward by keeping your left hip over your right hip.

Step 2 :->

Grasp the big toe of your left foot with the first two fingers of your left hand. Slowly straighten your left knee until the sole of your left foot faces the ceiling. Press up firmly through your left heel to stretch the back of your left leg. Pause for a few seconds. Relax and breathe evenly. Release your foot, bend your knee and reverse the position to do this stretch on the other side.

Practice 3 sets of the above exercise and take little rest.

CLICK &  SEE MORE  KNEE EXERCISES

Sources: Los Angele Times

Related articles by Zemanta
Reblog this post [with Zemanta]
css.php