Nama Gerakan : Hip Flexor Stretch - the Lunge Stretch Your Hip Flexors with a Lunge Exercise

Lunge with Support Most people have at least seen the lunge exercise. Done properly, it provides an easy and effective stretch for the hip flexors - the muscles that bring the torso and leg closer together. Most of us need to stretch our hip flexors. We get tight hip flexors from sitting too much, and some of us do exercises like running and biking that tighten the hip flexors. The standing lunge is an easy hip flexor stretch. And you can do it almost anywhere, anytime. It is a very good exercise to do as you are waiting for an exercise class to start (ever wonder what to do with yourself while waiting?). Read these directions for tips on doing the lunge in the way that brings the most benefit to your body. Lunge By Steps: 1. Stand with your legs parallel. Take a good posture with your tailbone pointing toward the floor, the top of your head reaching for the sky, and your shoulders relaxed. 2. Bend your right knee and step straight back onto the ball of your foot. Go as far as you are comfortable, but don't let your right knee bend past your toes.

Keep your hips even. Think of your hip bones as headlights that have to point forward. Your chest is open and your gaze is straight ahead. 3. Rest your hands above your right knee for stability. 4. Straighten your back leg, but don't lock your knee. Let the lift come from the hamstring (back of the leg). 5. Now, if you feel steady, increase the stretch. But don't do it by sagging into the left hip (common mistake). * The way to increase the stretch is to keep your lower ribs and hip bones in the same plane and pull up through the pelvic floor and abdominal mucles to bring the pelvis up and back, opening the front of the hip joint. This is a small but powerful move where the torso shifts with

the pelvis - not a back bend. Use your abs in a way that feels like you are scooping your tailbone between your legs. This will help protect your lower back. (A back bend is tempting for some at this point, don't go into it until you've got the most you can out of shifting the hip bones up and back.) 6. Hold the stretch about 30 seconds as you breathe deeply. You might think of breathing "into the stretch". 7. Release the stretch by supporting some weight on your hands and stepping the back foot forward to parallel legs position. 8. Repeat on the other side. Yoga and Pilates - Lunge with Arms Up

Lunge with Arms Up

1. Do the lunge as you did on page 1. Once you get your hip stretch happening, increase the dynamic of the whole stretch by letting your shoulder blades slide down your back as you reach your arms overhead. You might shift back a little more, but don't let your ribs pop forward. The focus of the stretch is still through center, and the front of the hip. 2. Be sure to keep your legs in parallel, and your hips and shoulders even. Enjoy! 3. This stretch is similar to Yoga Warrior 1 pose except the legs stay in parallel, whereas in Warrior 1 the back leg turns out and the heel goes down. As usual, I suggest you try both!

Learn Mermaid Side Stretch Intro and Set Up

Beginning to Reach Over Mermaid side stretch lengthens and opens the side body. It has an inner flow to it -- a dynamic between breath and stretch, and ground and skyward reach that makes it special. Use mermaid as a gentle warm up or as more intense stretch later in your routine. Keeping the sit bones grounded as the arm extends in a long, up and over reach, will connect the stretch through the center of the body. Mermaid is also a good lesson in keeping the scapula settled in the back as the arm moves.

Set Up Sit on the floor with both legs folded to the left side. Make a connection between your pelvis and your ribs so that you are flat, as if your torso was between two sheets of glass. The right hand is on the floor providing some support as you sit upright.

Like most Pilates exercises, the real support for the move comes from the abdominals. Keep your left shoulder down, away from your ear, as you extend your left arm straight up above your head. Bring the inside of the arm as close to your ear as you can without hiking up the shoulder. Lengthen and Stretch to the Side

Pilates Mat Exercise Mermaid Keep your left hip grounded as you lengthen your spine and the stretch moves up through the center of your body. Extend your spine so far up that you have nowhere left to go with the stretch but to take it over to the side. Do not let your ribs pop forward as you curve to the side. Your support hand moves further away from your body to increase the stretch. You can also fold the supporting elbow down onto the floor. Keep your shoulders down and your scapula settled in your back, even at the farthest point of your reach. To initiate your return, send your left sit bone down toward the mat. Then use your abs to begin to bring your torso up. Up and Over to the Other Side

Pilates Mermaid Your torso lengthens further still as the left arm arcs over head and then down to grasp your left shin. As your right arm travels, your right arm follows. Now your focus is on keeping the right sit bone grounded as the stretch extends up and over toward the left. Reach your right arm as far as you can without losing the integrity of shoulder. Your shoulder is down and the scapula is settled in the back. Important Notes: Stay flat. Do not let your back arch, your ribs pop out, or your shoulder twist inward. Keep your shoulders down and your scapula engaged in your back. The head moves as an extension of the spine. The whole stretch should feel good.

Repeat 2 to 3 times and switch sides.

Pilates Mat Exercise - The Saw The Saw - Prepare

The Saw - Prepare Saw is an intricate back and hamstring stretch. I like it a lot because it is a wonderful way to experience oppositional stretch - with the chest and upper back pulled open by the front and back arms reaching in opposite directions. As you become more familiar with the exercise, the oppositional dynamic between the front shoulder and the opposite hip is also very interesting. Saw is an important lesson in pelvic stability as well. While there is a lot of activity in the upper body, the abdominals must keep the hips still and even throughout the exercise.

Saw Preparation: Sit up straight on your sit bones. Your legs are extended in front of you, about shoulder width apart. If you have tight hamstrings you may need to prop your hips up on small lift, like a folded towel. Arms are stretched out to the side, even with your shoulders.

Turn and Reach

The Saw - Twist and Reach

Inhale: Get taller as you turn your whole torso, but use your abs to keep your hips even with each other. Exhale: Let your gaze follow your back hand as you stretch forward and reach the pinky finger of your front hand across the outside of the opposite foot. Exhale a little more as you reach a little further.

The Return

The Saw Prepare Once your reach extends to its furthest point, maintain your turned position as you inhale and return to sitting. Exhale and undo your turn, coming to the starting position. Repeat this exercise 3 times to each side.