If your answer is "no," you aren't alone; it has only come up twice in my life. Once was in a yoga class, and the other was in a physical therapy appointment this year. I felt the difference, and wanted to share this with you. Nerve gliding, threading, or flossing- also sometimes called mobilizations- can be done for chronic pain and tightness, often for the neck and shoulders. In yoga, I stood with a neutral spine and stretched out my right arm laterally with the palm up. Then I rotated my neck to the left 10 times or so. When I repeated the neck circles, I had less tension and a better range of motion. With my physical therapist, I worked on my hips. My physical therapist had me perform gentle exercises to improve mobility and stretch the nerves to reduce irritation in my hip and hamstring. These exercises also improved my range of motion. I lay on my back with bent knees and picked one leg up. Then I interlaced my fingers behind my thigh, close to the knee, and bent and straightened my leg for 10 repetitions. It definitely improved the mobility in my hamstring. Therefore, I was able to attain balance on my right leg as well as use the right muscles because I wasn't so tight. Try it, and you, too, will enjoy the benefits. For neck and shoulders: Kneel or stand with a neutral spine. Extend your left hand and arm with the palm facing upwards. Rotate your head to the right 10 times. Or tilt your right ear to left shoulder 10 times. Do 1-2 sets. For the hip or hamstrings:
Start lying with the left knee bent, and knee and interlace your fingers behind the right thigh. Bend and straighten the right leg for 10 repetitions. Do 2-3 sets. By Maria Lichty
https://www.twopeasandtheirpod.com/greek-quinoa-salad/#wprm-recipe-container-41754 6 servings 5 minutes to assemble Make it a meal by adding chicken, tuna, or steak For the salad:
For the dressing:
Get moving with this full body workout!
Take a full minute before you start to close your eyes, quiet your mind, and check in with your energy level and the way your body feels. Do the same at the end of the workout and notice any changes. Share your observations in the comments below! Do each workout for 45 seconds: 1. Jumping jacks with burpees 2. Star jumps and mountain climbers 3. Plank push ups with feet in 4. Core twists with squats in between 5. Side shuffles 6. Walk outs toe touch 7. Bear crawl forward peddle back 8. Squat jumps forward; in and out jumps back 9. Crab walk forward; get up run back 10. Pop squats forward; side to side hops back 11. Walk out jackknife Finish with stretches: 1. Hip flexors 2. Quads 3. Side to side sways 4. Alternating windmills 5. Standing knee hugs 6. Hamstrings 7. Inner thighs 8. Arms This is a full body kettlebell workout that should take you about 40 min to complete if you are focused. Used a DB at times to show the modification for those that don’t have a kettlebell, no worries, dumbbells work just fine.
There are 3 circuits to complete. Do 10-15 reps of each exercise in the circuit, repeat 3 times, then move on to the next circuit. If you really want to challenge yourself: first set do 15 reps, second set 12, third set 10, but increase the weight. First Circuit: 1- KB swings 2- Upright rows 3- Leg Raises Second Circuit: 4- KB squats 5- Single arm swings 6- Single arm cleans Third circuit: 7- Sit ups 8- Bicycle abs 9- Toe touches 10- Hip curls |
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