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Hi I'm Courtney with Club Pilates. I'm going to be using the chair today and showing you
some phenomenal stretches. I'm going to begin standing with my feet hip distance apart.
Inhale to reach your arms over head, exhale, flex the spine and put your hands on the pedal,
chin to chest and use your tummy to press the pedal down. Lift halfway up and press
down three times. You'll feel length through the backs of your knees and your hamstrings.
On the next one keep the pedal down and inhale into a flat back. Now you may need to bend
your knees in order to facilitate this. And exhale into a round back. Shoulders down the
back, elbows soft and exhale to flex. Last time inhale with a nice flat back and exhale
to flex.
With soft knees, rebuild the spine, one vertebra at a time. Your head should be the last thing
to come up. I'm going to show you a great glute stretch. Standing behind the chair,
take one leg up, flex your foot, lift your chest. From here you may just want to hold
and feel the stretch through your hips.
To intensify, walk the hands down onto the pedal, drop the head, and if it's available,
press the pedal down. You can again lift halfway up and exhale to press. If you feel any discomfort
in your knee, limit your range of motion. Roll all the way back up and remember to repeat
on the other side.
It's so important after a good workout to take time to stretch. It's going to enable
you to continue to workout longer and more efficiently with less chance of injury. Plus
it feels really good!
Thank you for watching, visit us at ClubPilatesStudio.com to find a location near you.