Mind/Body Weight Loss – Day 25
Mind/Body Weight Loss Day 25
Week 4 Opening the Heart
Day 25 Expanding the Body, Opening the Heart
This is a brief video introducing you to stretching and how you can bring more meaning to a flexibility program.
Sample Stretching Program
Frequency 2-3 Times Per Week
Hold each exercise for 30-60 seconds and repeat at least twice
Can be done on its own or after a work-out
Here are a few sample stretches for you to try.
Abdominal ?
Look ahead, rather than upwards so that your neck remains in a comfortable position.
Hamstring ?
Lie on your back and lift your one leg up.
Keep your other foot on the ground, bending your knee.
Grasp behind your lifted thigh, near the knee, with both hands.
Pull your knee close to your chest.
Extend your knee while maintaining your knee close to your chest.
Hip Flexors ?
Bend down on one knee, keeping front knee over the ankle.
The back leg should be flat on the on the ground.
Lean forward to feel stretch in the front of the thigh of the back leg.
Quadricep ?
Lie on your side.
Bring your lower leg up towards your chest to help maintain neutral pelvis.
Grab onto your other foot behind your back until you feel your quads stretching.
Stop if you feel pressure in your lower back.
Upper Back ?
Get down on your hands and knees.
Suck your stomach in and place your back in a rounded position, the same way a cat will arch it’s back.
Try to touch the ceiling with your back.
Rear Delts ?
Stand with your feet hip-width apart and your legs slightly bent.
Reach one arm across the bodies midline, using your opposite hand to assist.
Try to reach as far down the midline as possible.
Overhead Tricep ?
Stand with your feet hip-width apart and your legs slightly bent.
Raise one of your arms and place your hand over your back.
Try to reach as far down the midline of your spine as possible.
Stretch
Pectoralis ?
Elbows at shoulder height push through a doorway to feel a stretch in your chest.
Move hand up in order to stretch Pec Minor
Stretch
Pictures and exercise descriptions were taken from Heath Reporter and were graciously provided by Tom Narbeshuber and Robert Gibb. For more information on this software, visit: http://www.narbeshuber.com/
