After a workout, here's a great way to stretch your back and gluteal muscles. If you have sensitive knees and tight hips, sitting on a yoga block will raise you a few inches off the floor and make it easier to bend forward.
Sit upright on the floor or on a yoga block (as shown). Bend your knees and bring the soles of your feet together, with your knees opening out to the sides. Inhale and sit up tall with your chest lifted and your shoulders relaxed down and away from your ears.
Grasp your hands around your feet and press your heels together. On an exhalation, maintain a straight back and bend forward at your hips. Keep your knees out to the sides during this stretch. Tuck your chin in slightly to elongate the back of your neck. Hold this position for three to six breaths as you feel a deep stretch in your lower back and hip muscles.
Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."
karen@karenvoight.com
Good Form: A diamond when you feel rough
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Step 1: 1Sit upright on the floor or on a yoga block (as shown). Bend your knees and bring the soles of your feet together, with your knees opening out to the sides. Inhale and sit up tall with your chest lifted and your shoulders relaxed down and away from your ears. (Charles Bush) |
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