Monday, June 30, 2014

Three Stretches to Help You Look Younger

One of the most effective and inexpensive ways to look and feel younger is to perform these daily stretches that help prevent kyphosis (hunched back), keep the spine mobile, maintain a tall posture and a healthy range of motion in the hips.
 
 

Stability Ball Chest Opener
Sit on stability ball of appropriate size, feet planted on floor a little wider than hip width apart. Slowly roll down onto back while walking feet forward. The ball should fully support the spine. Open arms straight out to sides, palms up. Allow back of head to rest on ball, and draw chin up slightly toward ceiling. Drop hips, allowing low back to round naturally against ball, or keep legs and glutes engaged to lightly lift hips. Inhale and exhale fully while holding the stretch, softening shoulder blades into ball.
 
 
Spinal Twist
Lie on your back on a mat and hug knees to chest. Next, take arms out to sides, palms up, shoulders anchored to mat. Slowly drop knees toward right side as head turns left. Release trunk rotators as legs sink toward floor. Actively press shoulders down; hold and breathe. Extend both legs straight out to side to intensify this stretch,  as your spine continues to twist gently. After 10–30 seconds, activate core muscles to return to start position. Return to neutral spine and then stretch to opposite side.
 
 
Quad Wall Stretch
Position mat flush to flat, smooth wall. Carefully place right knee on floor against wall, shinbone perpendicular to floor, toes pointed. Bring left foot forward to create 90-degree bend in left knee, making sure knee stays behind toes, as if in lunge. Right shinbone is just outside of right thighbone as you press hands into left thigh and rise to tall, one-legged kneeling position. Use core muscles to draw rib cage back toward wall and up over hips. Breathe deeply and hold for 10–30 seconds; then switch sides.
 
 
If you need some help with these or any other exercises, feel free to ask our NYC personal trainers.
 
 

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