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Supine Chest Flyes with Sissel Fitband
Lie face up on mat with legs bent, feet on floor. Place Fitband under your mid back and hold ends of Fitband in each hand. Straighten arms to sides with upper arms on floor and elbows in line with shoulders. Extend arms over chest, bringing hands together. Release and repeat.
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Supine Hip Extension with SitFit
Lie face up on mat with arms crossed over chest, hands on opposite shoulders. Place right foot on SitFit. Raise hips off mat until shoulders, hips and knees are aligned. Lift left foot off floor, extending left leg and holding it in the air. Release and repeat other side. This is an advanced exercise.
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Supine Mobility Flyes with Fitband
Lie face up on mat with feet on floor and knees bent. Place Fitband under mid back and hold ends of Fitband in each hand. Begin with elbows bent, then straighten arms until hands are positioned over abdomen, palms facing in. From there, keep arms straight and extend them overhead. Release and repeat.
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Upper Trapezius and Neck Stretch on Sissel Exercise Ball
Sit in neutral on Sissel Exercise ball with shoulders relaxed. Place right hand on abdomen and left hand on side of ball, fingertips pointing to floor. Tilt head to right, allowing right ear to move to right shoulder. For more of a stretch, place right palm on left ear and carefully apply a slight pressure toward right shoulder. Release and repeat other side.
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Upright Row with Fitband
Stand with feet slightly less than hip-width apart with the middle of the Fitband under both feet. Hold the ends of the Fitband in each hand with arms extended toward the floor, palms facing the body. Slowly bend the arms, pulling the Fitband up toward your chest. Your elbows should be pointing to the sides. Return to starting position and repeat.
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Yoga Position: Beginner plank
Place the hands underneath the shoulders, and spread the fingers and thumbs. Place the knees hip width apart and lift the feet off the floor. Pull the navel towards the spine and lift the pelvic floor muscles. Push evenly on both hands and keep the shoulders away from the ears.
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Yoga: Angle child's pose
Come into a kneeling position sitting on the heels. Inhale and lengthen the spine exhale and slowly lower the chest down towards the thighs and extend the arms straight ahead. Rest the head, the arms and the hips down towards the floor. Keep the arms straight and relax the face. If you can't reach your sitting bones towards the heels, place a pillow in between the sitting bones and the heels. If the head doesn't quite reach the floor, place a pillow between the forehead and the floor. Stay in this child's pose with the arms forward for 5 breaths. Now slowly walk the hands over to the right extending the left arm and fingers away bringing the body into a u-shape. Place more of the weight over to the left hip. Feel the stretch all along the left side of the body. Keep the hips working down towards the heels, the arms straight and relax the face. Stay here for 5 to 10 deep breaths. Repeat on the other side.
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Yoga: Beginner side plank
Begin in a kneeling position. Place the left hand down onto the floor and extend the right leg out to the side. Inhale and sweep the right arm across the body until the bicep reaches towards the ear. Place the left hand, left knee and right foot all in the same line. Rotate the right shoulder open towards the sky reaching the right leg down towards the floor and reaching the right arm away. Now walk the right foot back and gently push the chest forward creating a soft arch in the spine. Maintaining the left hand underneath the left shoulder and the left knee underneath the left hip. Spread the fingers of the left hand and gently push the hips forward creating the stretch. Hold this pose for 5 to 10 deep breaths. Repeat on the other side.
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Yoga: Beginner warrior two
Turn the right toes facing forward and place the left foot at a 45-degree angle. Bend the left knee until it's at a right angle. Inhale reach your arms to the side and look over the left middle finger. Be sure to keep the hips and shoulders facing forward. Don't allow the left knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down and lengthen the spine. Work the outside edge of your back foot into the floor and keep bending the left knee. Keep externally rotating both legs open, maintain the arms parallel to the floor in one line with the legs.
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Yoga: Butterfly with blocks
Begin in a seated position. Place the foam block on either side and under the knees. Bend your knees and join both soles of the feet together. Gently push your knees away from each other lowering them onto the foam blocks. Place your hands to the outside of the feet and interlock the fingers. Push the sitting bones down towards the floor and lengthen the spine allowing the crown to reach up towards the sky. Drop the shoulders away from the ears and gently tuck the chin in. Now just rest the knees and don't push into the blocks any further. Allow the gravity to do the work for you.
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Se disse produkter
Securemax® Trænings Bold - 65 cm (blå-lilla)
Securemax® Træningsbold - 45 cm (blå-lilla)
Øvelses Liste - sisselshop.dk
