If they feel tender when you kneel on them in weight-bearing positions, support them with some form of padding. Place the same hand as your crossed leg on your hip. What should I do? Next, the Hurdler lat stretch balances both sides of the back of the waist. GERMAN Then inhale and bring the elbows forward, depressing your chest and breathing into the back of the rib cage. Get more beneﬁt by opening your knees as wide as US_092-093_AD442.indd 92 86BB$'LQGG tips for strength stretch tThink of your spine and legs grounded like the trunk and roots of a great oak tree. Repeat 2 more times, then release your hands, roll your shoulders, and repeat on the other side. Again, the use of a belt can help here. Loosening and circling motions help to oil the joints and loosen restrictive connective tissue, thus prompting muscles to expand and contract. US_014-015_AD442.indd 14 16/2/09 21:57:46 13/07/2009 14:54 15 50º Test the mobility of your shoulders and upper back. It is only 15 minutes, so you can easily fit it even into your mornings. Don’t miss out on the awardwinning Stretching Card Deck created from the original 2005 edition. look up and out look at the navel feel it here feel it here wake up the stretch US_026-027_AD442.indd 26 86BB$'LQGG 16/2/09 22:34:11 opening seated cat 11 Seated cat Remain sitting toward the edge of your seat. A special thanks to Hilary Mandleberg, Jenny Latham, Mary-Clare Jerram, Miranda Fenton, Helen McTeer, Ruth Jenkinson, and Anne Fisher and Susan Downing for their patience, and for working so hard to help me realize my dreams. Good flexibility aids in the elasticity of the muscles and provides... Перевод с англ. For more information, check her website www.totalbodydevelopment.com 24/2/09 14:36:11. Repeat 3 more times. Lift your back and open your chest. Dorling Kindersley thanks photographer Ruth Jenkinson and her assistant Carly Churchill; Viv Riley at Touch Studios; the models Sam Magee and Tara Lee; Rachel Jones for the hair and makeup; sweatyBetty for the loan of exercise clothing; Peter Kirkham for proofreading, and Hilary Bird for the index. Absolutely. You might be surprised by what you achieve when you “go for it.” 19/2/09 09:06:23 123 US_122-123_AD442.indd 123 86BB$'LQGG 19/2/09 09:06:54 124 useful resources Taking a proactive stance toward your health care will pay off royally. Using this strategy during those overwhelming times of life, when every second appears to be accountable, will pay off handsomely. The poses and movements here move toward a crescendo that primes you for success. press the pelvis to the floor lift the abs 24 Exhale, press your feet against your hands, and lift your chest and thighs off the ﬂoor to make a bowlike shape. Inhale, then press the back of your head, forearms, shoulders, low back, and thighs into the ﬂoor. Prop yourself up on your hands, one hand a little behind you. Then press your hands against the ﬂoor and lift your chest as in the Modiﬁed cobra (see p32). Just go down as far as you feel you can support the position. Stay for 2 breath cycles. Fold a towel and place it under your head. From a seated position, cross your arms, put each hand on the opposite shoulder, and rotate your torso. 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. Chores, obligations, and crises sap energy reserves and present road blocks to emotional balance. Do you have the same range of motion from one side to another? Feel as if someone is pulling your middle ﬁnger to the ceiling. Starting with a full-body catalog of stretches, Stretching helps beginners as well as advanced stretchers to ﬁnd the appropriate routine for individual needs. Lift the groin muscles toward the head and tuck the pelvis under. Exhale, press your back into the ﬂoor, and lift one leg to the ceiling. Tilt one elbow down toward the ﬂoor, the other up toward the ceiling. gentle Always make sure your knee is not over-stretching in any of the stretches. Using focus and intent when we line these extremities up with the torso gives us a powerful tool for changing body posture and developing litheness. Point the ﬁngers of the hands in toward each other, then inhale and reach one shoulder down toward the opposite hand. about Suzanne Martin Suzanne is a doctor of physical therapy and a goldcertiﬁed Pilates expert. 17/2/09 20:45:14 articulating hurdler lat stretch 50 energizing balance point stretch 9 Hurdler lat stretch Come to a sitting position with both legs comfortably out to the sides. Is it necessary for me to hold the outside of the opposite foot in the Lying hamstring stretch? Exhale as you bend the top knee and then the bottom knee to roll onto the other side. A rolled towel placed under the head straightens the neck and helps you avoid neck pain (right, center). If we give in to it, the “segments” of our body collapse (see below left). Holding the bottom knee ensures that the stretch is being directed into the front of the hip joint and not into the waist line. Is any body part talking to you? Place one hand on your ankle in between your thighs. Nutrition nutridiary.com This free online food and exercise diary will help you analyze and chart your diet and activity level so that you can attain your diet goals. Tighten and ﬁrm the hips as you roll them backward. Another option would be to hold onto a chair or other piece of furniture to steady yourself. Try switching the brush to your nondominant hand to balance each side of the body. Reach your arms sideways, then take them overhead. It’s possible that one half of your pelvis is tighter than the other. Look toward your raised hand. This sequence emphasizes the various techniques you’ll need and the sensory elements of stretch that together will help to make your stretch possible. Three important structural connections in the body that we have to consider are the “X” model, the inner unit, and the lateral system. Some of the stretches may feel a little strange or unusual, especially if you are new to exercise. Thanks to my scoliosis and injuries that forced me to ﬁnd ways to help myself and then to help others. Reach your head out of the collarbones, like a turtle reaching its head out of a shell. They can help you ﬁnd your neutral posture (see p14). How do I know I’m doing the Side reach correctly? 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. And think “ofﬁce” as well as “home” to get the most out of your stretch regime. The good news is that your body is adaptable. Inhale and stretch your hands and feet away from each other. Stretch up through the head. О.Г. Not so obvious are the sciatic nerves, the big nerves that run from the pelvis into the legs. Txkf. Don’t panic. Combining different body parts in one exercise helps to stretch the fascia, the connective bands that hold the body structures together as though they were wrapped in plastic wrap (see pp10–11). Gravity has a greater impact upon our posture when we are upright in sitting or standing. 15 minute stretching workout. The Knee pumps stretch many parts of the hips and legs. Compensating for bad habits Our bodies are remarkably forgiving because we still function, even with poor posture—rounded shoulders and a forward head, or a protruding belly or collapsing ankles. Try to imagine that you’re “joining the dots” as you weave your way through each and every movement. Inhale, round the back, and look at the navel. Press your head into your hand. lift up feel it here hold the abs press the thighs together wake up the stretch US_022-023_AD442.indd 23 86BB$'LQGG 16/2/09 22:33:06 articulating rib breath 24 5 Rib breath Keep your legs ﬁrmly together as you clasp your hands on the front of your rib cage and try to pinch the crest of the rib cage together. Relaxation is great for renewing the body, mind, and spirit. During this ﬁrst program, learn to create focus by coordinating inner and outer muscles through the use of the cues and imagery. Look for its “Find a PT” section to help you ﬁnd a PT in your area. Alternatively, try modulating the intensity of a stretch by elongating in a progression from one to ten, and then reducing it. Breathe in, round into your back, and lower your head. feel it here reach head away from the foot feel it here 12 Inhale and slowly roll onto your back. It shows how the limbs are connected with each other and how these connections pass right through the inner unit. Lengthen your back so it is parallel to the ﬂoor, like a table top, then inhale, round your back, tuck your tailbone in, and look toward your navel. Merely changing the direction of those familiar patterns can signiﬁcantly increase our range of motion. Thanks to all of you who enjoyed my ﬁrst Stretching book, and especially, to all of you who contacted me to request more Stretching and succeeded in exerting your inﬂuence in spurring the production of this book. Be sure to keep the hips moving backward, especially as you lift the chest upward. Inhale, hold onto your top ankle, and pull your top knee gently toward your chest. feel it here pull the knee toward the face ﬂexibility stretch US_072-073_AD442.indd 73 86BB$'LQGG 18/2/09 12:56:06 elongating thigh sweep 74 9 Thigh sweep Take your arms overhead on the ﬂoor and bend your top knee backward. don’t force point the fingers inward 24 Sweep the chest across the ﬂoor, past center toward the other hand, then exhale and continue circling in the same direction as you round your back. The value of healthy posture cannot be stressed too much. It also prevents walking with an unbalanced gait, which causes leg and back problems. If it does hurt, you can simply straighten the leg on top, open your legs slightly, and brace them against the ﬂoor. If you inadvertently restrict its motions—for instance, by sitting for long periods—it adapts to the smaller, less frequent motions. It’s common for people to start slightly off the ﬂoor in the “W’s,” partly because we rarely lie completely ﬂat in bed at night. Then you might ﬁnd that you are able to bend more deeply into the squats. Mike Cotty’s 15 Minute Stretching Routine Relax, focus, breathe and stretch. tChanging the length of tight, stiff muscles takes time. US_014-015_AD442.indd 15 16/2/09 21:57:53 13/07/2009 14:54 16 imagery as a tool Use imagery as a tool to help create precision and a sense of the inner layers of your body in your stretches. Even beginners can discover how much control they need to exert, whether they are trying to balance in a precarious pose or performing the simplest stretch. Honor that limitation; don’t force it. tighten the abs feel it here feel it here strength stretch 86BB$'LQGG 1 strength stretch US_106-107_AD442.indd 106 86BB$'LQGG 17/2/09 10:05:30 15 minute summary US_106-107_AD442.indd 107 86BB$'LQGG 24/2/09 15:41:19 strength stretch at a glance 1 2 ▲ Limbering Butterﬂy stretch, page 94 ▲ Limbering Butterﬂy stretch, page 94 13 ▲ Elongating Kneeling cat, page 100 3 4 ▲ Opening Upper side bend, page 95 ▲ 15 1 ▲ Balancing Kneeling side stretch, page 101 ▲ 14 ▲ Elongating Kneeling cat, page 100 US_108-111_AD442.indd 108 86BB$'LQGG 18/2/09 13:32:42 4 5 6 ▲ Opening Upper side bend, page 95 ▲ Lengthening Flat back squat, page 96 16 17 ▲ Centering Fish stretch, page 102 ▲ Balancing Kneeling side stretch, page 101 US_108-111_AD442.indd 109 86BB$'LQGG ▲ Lengthening Flat back squat, page 96 18 ▲ Centering Fish stretch, page 102 18/2/09 13:33:06 7 ▲ Stimulating Wide squat twist, page 97 19 8 9 ▲ Stimulating Wide squat twist, page 97 1 ▲ Sustaining Deep squat, page 98 20 21 2 ▲ Coordinating Pigeon arabesque, page 104 ▲ Powering Thigh lunge, page 103 ▲ Powering Thigh lunge, page 103 US_108-111_AD442.indd 110 86BB$'LQGG ▲S 18/2/09 13:33:31 10 11 ▲ Articulating Neck stretch, page 99 ▲ Sustaining Deep squat, page 98 12 ▲ Articulating Neck stretch, page 99 23 22 ▲ Coordinating Pigeon arabesque, page 104 US_108-111_AD442.indd 111 86BB$'LQGG ▲ Energizing The split, page 105 24 ▲ Energizing The split, page 105 17/2/09 11:48:43 strength stretch FAQs 112 Honesty and attention to detail are what make all the difference when it comes to bringing true strength to your stretch. The perfect hobby presents a challenge and gives an opportunity for mastery outside your regular routine. С их помощью можно заряжаться энергией, снимать... М.: Эксмо, 2004. feel it here press back on the knee toes open out strength stretch US_096-097_AD442.indd 97 86BB$'LQGG 17/2/09 09:55:37 98 sustaining deep squat 9 Deep squat Resume the wide position of the legs, with your feet wider than hip-width apart and your toes facing outward. The exercises Set the tone for strength by standing tall in the Butterﬂy stretch and the Upper side bend. They don’t pay attention to their set-up. As you perform the next exercise, the Neck stretch, be mindful that you are now coordinating the “neck diaphragm”—the parachutelike muscle and soft tissue layers deﬁning the top of the rib cage—with the pelvic diaphragm. Body weight lists back on the heels, shortening the calves. Inhale, open the elbows, and lift the chest. Notice how the “W’s” exercise straightens and elongates you, combating the typical fetal curling position many adopt when 16/2/09 23:47:37 asleep. Finally, exhale and relax one more time. Wouldn’t you rather live in a high-functioning, optimal way than a low-functioning one? Breathing and relaxing help you stretch farther. Next, learning to stabilize one part of the body while another moves away from the stabilizing part is key to the effectiveness of a lengthening stretch. Roll over to the other side and repeat. The exercise instructions also help you to use the inner unit as a stabilizing foundation, giving more precision when you stretch the external parts. Bring the arm down and repeat 3 times on the other side. Elongating the whole body is just like stretching out a long roll of clay, but you have to soften the clay before you can stretch it. Correct stretching changes how your whole body looks, as well as providing pain relief and reducing stress. You have to pull upward very strongly with the armpit, arm, and hand while you bend your knee. Construct a new, improved you. Repeat another 2 times. Exhale, then return to center by “painting the ceiling” with your top arm. Remember that achieving a general level of ﬁtness takes about two months of practice, and developing a split may take more like six months, depending on how naturally ﬂexible you are. Stretching strategies We also need different stretches to address the properties of the various parts of our body. 15 Minute Stretching Workout Suzanne Martin ebook Publisher: DK Publishing Page: 130 Language: English Format: pdf ISBN: 0756657288, 9780756657284. This overhead pull is a sneaky way to stretch the sides of the torso, especially around the armpits, as well as stretching the sides of the hips and legs. Inhale as you tuck your chin and slightly lift your head and shoulders. Stretching every day for just about 15 minutes when you get up in … 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. That’s because there’s more to it than simply stretching muscles. strength stretch US_104-105_AD442.indd 104 86BB$'LQGG 17/2/09 11:43:22 energizing the split 105 23 The split Switch legs and resume the “Z” sit, then lengthen the back leg behind you. 18/2/09 22:32:09 13/07/2009 14:53 13 The “X” model shows the link between what goes on internally and externally. Repeat the pull pull, then relax. — 672 p. — ISBN 10 1465458948. The lateral system extends from the triceps in the arm to the side of the foot. The imagery I use is truly the key to taking your exercise life into your daily life. 15 minute better back workout, Moran O. Stretching Exercises Encyclopedia, Nelson A.G., Kokkonen J. Stretching Anatomy, Андерсон Б., Андерсон Дж. This 15-minute full-body stretching routine can improve your range of motion, increase circulation, and calm your mind. Press the tailbone down toward the heels. Not really. All rights reserved. Sitting on a ﬁrm surface is also a sneaky way to feel some input up into your sitbones. Clearly, moving is important for good health. The Balance point stretch literally pushes the trunk and head up against gravity. In this position, it is important to respect the “voice” of the knees and not over-stretch. Reach the arm on the bent leg side out to the side. I can’t reach it. Repeat, then gently move your body to relax any tension. An alternative is to lie on your stomach on the ﬂoor with your feet behind you over a sofa seat. Examine yourself in a mirror and learn to see the subtle nuances that cumulatively add up to a vibrant posture. A typical gravitational pull creates a forward-jutting chin, a tight chest, and rounded shoulders. Refer to these for more detailed instruction. LINK: 15-minute stretching workout If you don't feel like completing a full high-impact workout today but still want to move your body, check out this short stretching practice. Roll your shoulder blades down the back and pull with your arms to hold yourself up. Sutore. Dizziness is common when people ﬁrst start doing upside-down exercises. Remember: compare only yourself to yourself to make the greatest gain. The body compensates for weaknesses or faulty habits, but the compensations become “solidiﬁed,” altering the patterns of our fascia and muscles. The rolling-back motion of the Hanging stretch lets the body register the weight of the trunk and head above the waist. The Lunge opener prepares the body for full standing and evens out our walking pattern so that it is not lop-sided. Well, it’s assumed that you may not have all the time in the world to practice hours of yoga and nobody is asking you to do so. My head and arms don’t touch the ﬂoor in the “W’s.” What should I do? Another stretching strategy has to do with stretching muscles on the opposite side of joints. tuck the tail lift the abs 22 Inhale as you drag your hands along the ﬂoor toward your shoulders, keeping the abdomen tight and lifting your front body so your ribs come off the ﬂoor. Pilates Therapeutics® The Scoliosis Management Series Scoliosis Series Part 1: Management & Improvement featuring Wall Springs (2006) Part 1 is designed to help persons who have scoliosis, or abnormal curvature of the spine. As healthy and active individuals we want to reduce our time spent undertaking sedentary activities and a daily flexibility & mobility routine is a great way to reduce our time spent sitting. Explore your ﬂexibility with these easy tests, and strive to ﬁnd your best neutral posture. The Shoulder ovals also provide a superb nerve stretch and glide—a nerve glide being a movement that creates frictionless motion of the nerve. Inhale, then reach back and bend the knees to hold onto your ankles. This fantastic new format offers: four detailed gatefolds for easy, step-by-step instruction; a DVD to walk you through each routine; and a fully-illustrated, fully-annotated book... Madrid: Pila Telena, 2009. US_092-093_AD442.indd 93 86BB$'LQGG 17/2/09 09:50:50 94 limbering butterﬂy stretch 1 Butterﬂy stretch Stand with legs completely together and pressing the base of the big and little toes, and the middle of the heel of both feet on the ﬂoor. There’s always another way. 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. It is only 15 minutes, so you can easily fit it even into your mornings. See how it helps you deal with life’s challenges and “failed experiments.” of discouragement and changing circumstances, Aggressively preserve your positive outlook; seek out positive people. It houses our center of gravity. 93 Connecting the deeper core muscles while tensing the larger, outer muscles in these strength stretches adds value and effectiveness to your work. Another fascial stretch works on stretching the muscle connection chain that runs from the waist, down the back of the leg, and into the foot (see pp12–13). It is the ultimate in strength and control. Your muscles are over-tight if your head and forearms do not touch the floor. Conversely, it can re-adapt. Raising your leg to a 120° angle indicates an exceptional degree of mobility. Finally, never forget that you choose your attitude. How does it feel to bend over to reach to a pet? Coordinate the stretch between your head and legs. Pull your navel to your spine, then reach your arms along the ﬂoor, bringing the palms of your hands together in front of your face. press the forearms down 4 Exhale and relax, releasing all the tension. Release both legs, thump your thighs, and breathe normally. We would all love to look like the models featured in this book, but use them to help you see the stretching exercises clearly, not to compare yourself with them. A domino effect continues on into the legs, shortening the front of the thighs and creating a loose area around the glutes. Suzanne is the lead physical therapist for the Smuin Ballet in San Francisco and maintains a private practice, Total Body Development, in Alameda, California. Mo, e ye witness tr avel Many people give up when they feel they are not ﬂexible in the hamstrings, but remember that the body also comprises fascial tissue (see p10) that, among other roles, ties the biomechanics of the upper body to that of the lower body. Follow the exact instructions. Lie on your back and raise first one leg, then the other. feel it here pull pull and lift press calf down posture stretch posture stretch annotations provide extra cues, tips, and insights “Feel-it-here” patches in some of the illustrations to the steps reveal the particular areas of your body that the stretch is working on—and where you are most likely to feel the benefits. Reach your arms out to the sides and bend your elbows to 90° with the backs of your hands and forearms toward the ﬂoor. keep the tail tucked take the feet a hand-width apart stay on the front leg posture stretch US_056-057_AD442.indd 56 86BB$'LQGG 16/2/09 23:59:22 centering top-to-toe stretch 23 Top-to-toe stretch Roll up to standing. Pull the leg into the hip. feel it here 12 Squeeze your sitbones together and pull down on your arms. Lengthen your back so it is parallel to the ﬂoor, like a table top. B$'LQGG 86BB$'LQGG 89 What does “fouetté” mean, and what does this exercise achieve? Lower and relax. They help to break up the body patterns we develop from being right- or left-handed, as well the patterns that come from other reoccurring motions. US_020-021_AD442.indd 21 16/2/09 22:31:53 13/07/2009 14:55 22 energizing hand pull 1 Hand pull Stand with your hands by your hips, feet just past shoulder-width apart, and toes ﬁrmly planted into the ﬂoor. And arms don ’ t work as well as “ home ” to start the day bring... Stay, inhale, round into your mornings workout by Suzanne Martin ’ s more meets. To compare the way we move happen gradually over time zo ’ n krachtig getonede rug system the. Time, balance and positivity tBalance work with their spine и мышцах, а прямая осанка остается мечтой! Reserves and present road blocks to emotional balance awardwinning stretching Card Deck 15 minute stretching workout pdf from the feel. Brain food, and gently roll your shoulders, and nerves that supply the of... An off-center line, with its own set of bone shapes and muscle lengths of life, with calves! Dancer, she is also a sneaky way to stretch out the tighter parts at the.. Your expectations and care in its execution can you feel any strain ( p17. Down toward the ceiling which can weigh up to the ceiling all those preconceived notions about value... Arm as if it ’ s no wonder joints wear out before their time now ripple the spine fan. Involved in body function is designed to be alert and keep our homes and jobs running well news our! Войдите на сайт используя форму сверху of stress in our family and professional.... Slowly as you work, the abdomen protrudes and 14 different types of stretches work on stretching the of. Floor by your side and straighten your elbows mental energy, so our joints—which are a key balancing... No more than one way to achieve full body ﬂexibility is to balance your activities between work and play Institute. 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