By Suzanne Martin
No time to workout? No challenge! With fold-out workout charts and an workout DVD, the 15-Minute health sequence supplies readers every little thing they should squeeze normal workout periods into even the main traumatic day. Stretching is among the so much important-and so much neglected-components of each work out. With the 15 Minute Stretching Workout you could learn how to stretch like a professional!
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Extra info for 15 Minute Stretching Workout + DVD
Feel it here 12 Squeeze your sitbones together and pull down on your arms. Sit tall and lift your groin muscles toward your head (see p17). Repeat 5 more times, breathing in as you round, and exhaling as you sit tall. indd 51 86BB$'LQGG 16/2/09 23:49:14 52 elongating sidelying waist stretch 13 Sidelying waist stretch Lie on your side with your torso and legs in a straight line, feet pointed. Prop yourself up on your hands, one hand a little behind you. Lift your groin muscles toward your head, and lift your ears toward the ceiling.
These body parts are heavy, and need to be placed precisely above the ﬁrm foundation of the lower body. Ending with a Top-to-toe stretch coalesces the whole body, helping you to stand tall against the ever-present force of gravity. 45 Kneeling positions help lengthen the front of the body, counteracting hip tightness from prolonged sitting and the slump and fatigue associated with prolonged standing. indd 45 86BB$'LQGG 16/2/09 23:47:54 46 centering elongations 1 Elongations Lie on your back, with your legs hip-width apart.
Pull your navel to your spine (see p17) and reach over to the ﬂoor. Place one hand on your ankle in between your thighs. Place the other arm outside the leg, then raise that arm as if you were pulling an imaginary thread to the ceiling. Look toward your raised hand. 29 16 Exhale, keep your arm lifted, and consciously rotate your neck as you look down. Repeat 2 more times, inhaling as you look up, and exhaling as you look down. Bring the arm down and repeat 3 times on the other side. Roll to sit up.