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 thing they should squeeze normal workout classes into even the main worrying day. Stretching is likely one of 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 resources 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$'LQGG 16/2/09 23:49:14 52 elongating sidelying waist stretch 13 Sidelying waist stretch Lie on your side with your torso and legs in a straight line, feet pointed. Prop yourself up on your hands, one hand a little behind you. Lift your groin muscles toward your head, and lift your ears toward the ceiling.
How do I start? This is an extremely effective exercise for the nerves of the arms and neck. Many people don’t realize how much restriction they have in their shoulders until they develop a problem. So persist. Start slow. Follow the exact instructions. Sometimes it’s helpful to brace your hands on a table and start there ﬁrst to get the idea of the ﬂow of the movement. Precision is best, but sometimes you just have to gyrate a bit ﬁrst. My back doesn’t make a round shape like the model’s in the Alligator/Cat.
29 16 Exhale, keep your arm lifted, and consciously rotate your neck as you look down. Repeat 2 more times, inhaling as you look up, and exhaling as you look down. Bring the arm down and repeat 3 times on the other side. Roll to sit up. Take a deep breath, and relax. indd 29 86BB$'LQGG 16/2/09 22:35:49 coordinating alligator/cat 30 17 Alligator/Cat Go onto your hands and knees. Lengthen your back so it is parallel to the ﬂoor, like a table top, then inhale, round your back, tuck your tailbone in, and look toward your navel.