Body, Mind, Spirit; Finding Balance
Shoulders back chest up, abdominal tight. Push off the trailing foot and the front heel as you return to star. 20 each side.
SEATED CHAIR LEG EXTENSION(FRONT OF THIGHS) Place both 5 lb ankle weights on one leg. sit tall and back on a chair holding onto the sides of the chair. Place a rolled up towel under your knees to raise them up. Extend one leg out in front of you with foot flexed (toes pull in to you), squeeze the thigh muscle, then bend the knee and return to start. 20 each side.
Seated Hamstring Stretch Sit on mat with right leg extended out straight, knee soft(slight bend) and right foot flexed, left leg bent, with left foot resting next to inside of right leg. Lean forward from the hips and reach for your ankle. Feel mild tension in back of upper right leg. Hold 15 seconds, repeat on other side.
Lying Outer Hip Stretch Lie on mat with knees bent, right ankle on the left thigh just below left knee. Reach around left leg with both hands and gently pull the left knee up and towards the body. Feel mild tension in the right hip and buttocks. Hold 15 seconds, repeat on other side .
Side Lying Quadricep Stretch Lie on mat on left side. Left arm extended straight out, head resting on left arm. Keep left leg straight. Bend right knee, and reach back with right hand grasping right ankle. pressing heel towards buttocks. Feel mild tension in front of thigh. Hold 15 seconds, repeat on other side. BE CAREFUL NOT TO OVER STRETCH KNEE.
Standing Calf Stretch Stand about 12 inches away from wall. Place forearms against wall and lean forward. Step back with the right leg, keeping the right leg straight and press the right heel down. Feel mild tension in the right calf. Hold 15 seconds, repeat on other side.
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