Neck rolls, chin tucks, and
bending back with your hands on your hips can unkink muscles.
Not exact matches
Instead of holding his head in the
bend of your elbow as in the cradle hold, hold him
with the opposite arm, so that your
hand rests between the shoulder blades and supports the
back of his neck and head.
Upper
back lifts Lie on your stomach
with your
hands underneath your forehead and elbows
bent out to the side.
Lie on the floor on your
back with the
hands behind the head and then raise the legs and
bend them at 90 degrees.
Release the arms as you rise up and
bend back again for a reverse warrior pose,
with the left
hand resting on the left leg and the right
hand reaching overhead and behind you.
Return to starting position, then press the noodle overhead
with your right
hand while lifting your left leg
back,
bending the knee.
Lie flat on the floor on your
back with your
hands by your side and your knees
bent.
Holding a 5 - to 8 - pound dumbbell in left
hand, step left foot
back, and
bend right knee to come into a high lunge,
with knee over ankle.
Starting Position: Lie flat on your
back on the floor / mat in a
bent - knee position
with feet placed firmly on the floor and your
hands behind your head.
Lie on your
back on the floor
with your
hands at your sides, your knees
bent, and your heels on a small medicine ball.
From Half Moon, frame the right foot
with both
hands to square off the hips, and step the left foot long behind you, keeping your knee
bent at 90 degrees and the
back toes tucked to stretch through the plantar fascia.
Lie on your
back with knees
bent and
hands by your sides.
Start
with feet in a wide stance, a 3 - pound dumbbell in each
hand; shift weight to left side,
bending right leg
back.
Reach your left arm
back and as you
bend your right knee, take hold of the right foot
with the left
hand.
Engage your ab muscles, then move your arm
back and
bend your opposite knee behind you, tapping your foot
with your
hand and extending your other arm over your head to stretch.
Land softly
back on your feet, knees
bent and lower into another squat, touching the floor
with your opposite
hand (d).
Stand
with your
back to the attachment, elbows
bent and shoulders abducted to 90 degrees (upper arm level
with shoulder) so that your
hands are next to your chest.
- Attach a rope to a pulley station set at about chest level - Grab both ends of the rope
with an overhand grip - With arms completely outstretched, step back and bend the knees slightly or even better, kneel on one leg - Retract the scapula, squeeze the rotator cuff muscles and pull the weight towards your face - Externally rotate your hands so the knuckles are facing the ceiling - Hold for one second, then slowly return to the original posi
with an overhand grip -
With arms completely outstretched, step back and bend the knees slightly or even better, kneel on one leg - Retract the scapula, squeeze the rotator cuff muscles and pull the weight towards your face - Externally rotate your hands so the knuckles are facing the ceiling - Hold for one second, then slowly return to the original posi
With arms completely outstretched, step
back and
bend the knees slightly or even better, kneel on one leg - Retract the scapula, squeeze the rotator cuff muscles and pull the weight towards your face - Externally rotate your
hands so the knuckles are facing the ceiling - Hold for one second, then slowly return to the original position
Standing
with your
back to a chair, lower your body by
bending your legs and place your
hands on the seat of the chair for support.
Lie flat on your
back with your knees
bent, arms straight above you
with a weight in each
hand.
Try the Happy Baby yoga pose to Zen out — lie on your
back,
bend your knees into your chest and grab the outsides of your feet
with your
hands.
Cross-Leg Bridge Lie down on your
back with legs
bent and
hands and feet flat on a mat.
Lie on your
back with knees
bent,
hands pressed into the mat and feet hip - width apart.
To do it, lie on your
back on the floor
with your knees
bent and your
hands on the sides of your head, fingers pointing toward your toes.
Lay flat on your
back with knees
bent hip width and
hands by your sides.
Standing
with one foot in front of the other,
back straight and knees slightly
bent, hold a medicine ball in both
hands.
Lie flat on your
back on the floor / mat in a
bent - knee position
with feet placed firmly on the floor and your
hands behind your head.
Stand in a
bent down position
with a flat
back, holding the bag in your
hands.
From here, roll forward slightly onto your toes so that your
hands are now a little further
back, aligned
with your ribs (this will allow you to
bend elbows to 90 degrees).
Extend your arms straight out in front of you so they are parallel to the floor, then cross your arms in front of the torso (so your left arm under the right
with the
backs of the
hands facing each other) and
bend your elbows.
How to do it: Lie
with your
back flat on the ground,
bend your knees and put your
hands behind your head.
While keeping your pelvis neutral, work on inching the non-stretching foot forward as you feel the stretch of the foot on the half dome (in the case of the single foot calf stretch) and if doing the double calf stretch (
with both feet on the towel / half dome) it's helpful to stand facing a chair and place your
hands on the
back of it,
bending slightly from the hips to get a stretch all the way up your hamstrings.
Jump one leg up towards the same side
hand, then simultaneously jump that leg
back and your other leg up by other
hand, jump a 3rd time bringing leg that is up
back and
back leg up and then do a push up
with one leg
bent and foot on ground near
hand.
Bent Over Row — Holding weight in each
hand with your palms facing inward toward each other,
bend over at the waist while keeping your
back straight and knees slightly
bent.
Lie on your
back with your heels on a bench, your knees
bent at 90 degrees, and your
hands either across your chest or behind your head.
Substitute standing rapid hip extension (
hands on wall, chest up, rapidly extend your right hip
back with slight
bend in your knee, holding your TA tight so that it is pure hip flexion and no lumbar extension.
With a dumbbell in each
hand and knees slightly
bent,
bend forward at your hip joint while keeping a flat
back.
On an inhale, lean
back against the wheel and release your
hands, then as you exhale, press through your heels and lift your hips, reaching your arms up and over your head
with your elbows
bent, pointing straight behind you.
Beginners often have two problems
with this pose: they can't keep their
back heel anchored to the floor as they
bend their front knee into the pose, and then they can't easily touch the fingertips of their lower
hand to the floor once they're in the pose.
Then
with your
hands braced on the floor,
bend the
back knee and bring the foot as close to the top of your head as possible.
The athlete starts
with the arms straight, above and in front of the head.They then pull the arms
back,
bending the elbows until the
hands are in front of the chest.
Drop the tailbone between the hips (lifting the heels as needed) Squeeze the inner thighs onto the triceps as you shift your weight smoothly onto the
hands, and firmly contract the abdominal muscles by pulling the navel center toward the spine, allowing the entire
back to round (similar to cat pose) Keep the gaze forward as you glide onto the
hands with the elbows
bending to less than 90 degrees (crocodile arms).
Starting
with the arms straight, they pull the arms
back,
bending the elbows, until the
hands are level
with the chest.
Laying on ground
with knees
bent and feet on the ground, have arms outstretched at sides and
with a dumbbell in one
hand, then crunch up torso while bringing both arms up, in a circular motion keeping arms straight, in front of you, pass the dumbbell to your other
hand, always keeping both arms straight, and as you release the crunch bringing torso
back to ground, also bring both arms
back to ground, stretched out at sides
with the opposite
hand holding onto dumbbell.
Start
with your
hands over your ankles, your
back arched, an your knees slightly
bent.
Bicycle Crunch Sit Ups Start laying on your
back with your
hands lightly behind your head, elbows
bent out to the sides and chest open.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the kn
With feet hip width apart and
hands in front of you to help
with balance, use the glutes to lower your hips back and down while bending at the kn
with balance, use the glutes to lower your hips
back and down while
bending at the knees.
Lie
with your
back flat on the ground,
bend your knees and put your
hands behind your head.
Method: Lie on your
back with your
hands overdue your head and legs in the air; knees
bent at 90 degrees.
Bicycle Crunch Sit Ups (alternate) Start laying on your
back with your
hands lightly behind your head, elbows
bent out to the sides and chest open.