When I stretch my clients I like to work the body from the larger muscle groups and core to the smaller muscle groups, incorporating dynamic movements. This method raises the bodys temperature and increases the heart rate. Additionally my new program called The Roberts Flex-Fit Method (RFFM) is designed to bring more balance to the body. We stretch and strengthen the muscles of the front body as well as the muscles of the back body. For more information on RFFM check out my new book with Hank Haney, Swing Flaws and Fitness Fixes @ www.KRFlexFit.com
This week we continue with the lower body flexibility program, targeting the hamstrings, glutes, hips and low back.
Lets get started!
Begin on your belly, hands placed next to our chest, legs together. Engage your glutes and on your inhale lift your chest off the floor. Exhale as you lower your body back to the floor. Repeat five times.
|Chest / pec stretch on ball|
Begin seated on the ball and roll your body down until your head is supported by the ball. Engage your glutes and lift the hips up. Extend your arms at a ninety degree angle and hold for one to two minutes. Focus on stretching the chest and ribcage.
|Seated twist on ball|
Sit on the ball, pulling your navel towards your spine and lifting your ribcage off your waist. Place your right hand behind you and left hand on your right knee. Inhale deeply and on your exhale twist to the right. Repeat ten times and switch sides.
|Supine spinal rotation with ball|
Begin on your back, legs placed over the ball. Rotate your legs and lower spine to the left. Use your oblique abdominals to initiate the movement of the ball back to center. Switch sides and repeat ten times in each direction.
Begin on your back, knees bent, glutes engaged. Place your hands together and stabilize your lower body. Twist from your trunk, rolling to the top of your shoulder. Switch sides and repeat five to ten times in each direction. .