Stretching with Antonia

by Antonia

During and following muscle work, stretching helps muscles recover. There is also a definite need to develop a balance of strength with flexibility in order to reduce the risk of injury or strain. Lengthened muscles have the capacity to gain more strength and create a lithe, streamlined physique.

Hamstrings: Lie on your back holding a towel around one foot and the other leg stretched along the floor. Maintain a neutral pelvis position and gently pull the raised leg toward you, aiming your heel toward the celing. (or w/o towel, just pull ankle towards chest).

Quadriceps: Lie on your side, with your underneath knee bent and pulled up toward your chest. Hold the foot of the top leg behind you, with your thigh parallel to the floor. Pull your foot to achieve a stretch at the front of your thigh. Gently push the top hip forward as you pull your thigh back.

Gluteals (Buttocks): Lying on your back, cross one ankle over the other knee and pull both legs toward you, ensuring that your tailbone does not leave the floor. Keep your hips as square as possible and relax the hip muscles.

Hip Flexors: Kneel on one knee with the other leg bent and in front of you. Both legs should remain aligned with the hips, with both hip bones facing front. Draw your abs in and upward, tilting the pelvis backward and lean slightly forward--keep zipping up the abs and the front of the stretching hip.

* HOLD ALL STRETCHES FOR AT LEAST 10 COUNTS.