Pilates to go: stretch and release (part II)

07 Sep Pilates to go: stretch and release (part II)

Be it by plane, train, or automobile, traveling can leave your body feeling bound up and cranky. Here’s a few of our fave on-the-go stretches to get you through those tight times.  See Part 1 here!

What you’ll need:

Yoga strap or Thera-band
Small rubber ball
Yoga block
Room to stretch

Exercise # 8: Figure-4 

Target: Tight hip muscles

Set Up:

• Lay on your back, knees bent.
• Bring right ankle to rest on opposite knee.

Move:

• Inhale: Connect with your abdominals.
• Exhale: Contract and lift your left leg.
• Inhale: Gently grasp behind left thigh, pulling thigh into chest.
• Exhale: Relax into stretch.
• Hold stretch for 10-15 seconds, repeat 2-4 times, and switch sides.

Modify:

• To further open and stretch hip, press stretching thigh away with elbow.
• Place foot against wall to support lifted leg.

Exercise # 9: Mermaid

Prop: Yoga block

Target: Tight back muscles

Set Up:

• Seated with both knees bent and to the side (legs on the left side of the torso).
• Right hand on yoga block.

Move:

• Inhale: Connect with abdominals (reach free arm above head).
• Exhale: Side bend, reaching away form legs.
• Hold stretch for 10-15 seconds, repeat 2-4 times, and switch sides.

Modify:

• If mermaid position irritates knees or hips, exercise can be performed seated in lotus position, or in a chair
• Exercise # 10-12: Shoulder Stretches
• Target: Tight shoulder, upper back, and neck muscles

Shoulder Stretch #1

Set Up:

• Standing, feet hip distance apart

Move

• Inhale: Connect with abdominals.
• Exhale: Cross one arm over the chest, gently cradling it with elbow of opposite arm.
• Hold stretch for 10-15 seconds, repeat 2-4 times, and switch sides.

Shoulder Stretch – #2

Set Up:

• Standing feet hip distance apart.
• Arms wrapped and elbows bent, one on top of the other.
• Palms facing each other.

Move:

• Inhale: Connect with abdominals.
• Exhale: Lift arms towards ceiling, keeping shoulders stabilized and away from ears.
• Inhale: Return to starting position.
• Hold stretch for 10-15 seconds, repeat 2-4 times, and switch sides.

Modify:

• If lack of flexibility does not allow you to perform this exercise, repeat Shoulder Stretch # 1.

Shoulder Stretch # 3

Set Up:

• Standing feet hip distance apart.

Move:

• Inhale: Connect with abdominals and lift right arm above your head.
• Exhale: Place right hand on left side of head and gently tilt head toward right shoulder, keeping left shoulder stabilized and away from your ear.
• Hold stretch for 10-15 seconds, repeat 2-4 times, and switch sides.

Modify:

• Stand on thera-band; hold thera-band with left hand to further depress shoulder and increase stretch by letting band pull arm towards the floor.

*Tip: Be careful not to force stretch or turn head.

[youtube=http://www.youtube.com/watch?v=qWqUlA3hOYk]

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Exercise # 13: Upper Back/Shoulder Roll Out

Prop: Small ball

Target: Tight shoulder, upper back, and neck muscles

Set Up:

• Standing feet hip distance apart, back against wall.
• Small ball between upper back and wall.

Move:

• Inhale: Connect with abdominals.
• Exhale: Begin to roll ball back and forth across shoulders and upper back.
• Keep breathing: When you find a tight spot, hold ball still, breathe and focus on releasing target area. Hold for 10-15 seconds and move to a new spot.

Modify:

• Change placement of the ball (e.g. further up neck, between shoulder blades).