AWESOME LEGS & HIP STRETCHES TO DO AT HOME

Stretching at home is a great way to maintain your flexibility and keep your joints mobile and healthy! Here’s some great flex tips for your legs & hips (courtesy of our Splits Challenge qween Emma!) You can easily whip these out while watching the telly!

Firstly, make sure you’re warm, if you have been walking home, (15+ minutes) you should be fine, otherwise, do 2-3 sets of the following;

Squats: 60 seconds |  Lunge (Left) 60 seconds |  Lunge (Right) 60 seconds

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EXERCISES:


FROGGIE: 30 second hold, 30 seconds of shifting weight back and forth, and then another 30 second hold. Roll out, stand up, walk on the spot and repeat!

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PASSIVE STRADDLE
: Get those legs up in the air and hold a straddle for 60 seconds. Get up and walk on the spot and repeat!

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HAMSTRING:
 Front leg straight (or micro-bend if you have knee pain) keep your foot flexed, lean forward with a neutral spine, and keep your head and neck neutral. 

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That means NOT this, mates.

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KNEELING LUNGE:
Reach your arms up and over your head, try to look at the wall behind you, take 6 deep breaths trying to sink your back hip a little lower to the ground each time. 

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Helpful Tips:

- This is a low impact series, but it’s always worth doing Flex & Toning or a Splits Challenge class to get the instructor to check your technique in your full splits stretches.

- Keep breathing! Steady, even breaths at all times.

- Don't forget to stretch equally on both sides (we all usually have one side that's a little less bendy than the other, so that's completely normal.)

- Be safe, it’s OK to be uncomfortable, but not OK to be in pain. Challenge yourself but always listen to your body to avoid injuries!

- A moderate level of core engagement will keep your back safe.

- The quickest way forward in your flexibility is to recognise your weaknesses and concentrate extra hard on your technique in these areas.
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