How To Stretch Your Spine - Pilates Workout

How To Stretch Your Spine – Pilates Workout

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INTRO: Try out this super easy and simple way of stretching your spine.

TRANSCRIPT:
A fabulous way to stretch the spine, very simple and easy to do at home, all you need is a broomstick or a mop and also a chair, okay.

So what you’re going to do is sit right at the very edge of your chair, legs are nice and wide, lengthen through the crown of your head, and place the broom or your mop behind your neck.

So it’s just going to sit on your shoulders, palms facing down to the ground, arms nice and long.

Okay, lengthening up through the crown of the head, you’re going to inhale, without moving your hips you’re going to twist as far as you can to one side.

Now your knees shouldn’t move either, okay, so make sure your hips and your knees stay where they are.

Now breathe out, you’re going to dip down towards the inside of one knee, and down towards that foot.

Now when you go down think about lifting up through this side, so it’s a beautiful stretch there, inhale come back up nice and tall, and breathe out back to the beginning.

So there’s four movements, one is the twist on an inhale, two dip down but keep reaching up through the side of the body, three come back up, and four untwist.

Okay, so inhale one twist, two dip down but reach up through the side of the body, three up, four untwist, so one more for me to show you, breathe in, breathe out, nice big stretch there, breathe in, and breathe out.

So some tips to watch for.

Make sure your shoulders aren’t lifted, relax them down away from your ears, try and push your knees as wide towards the walls behind you as you can, lengthen through the crown of the head, and keep your pelvic stability.

Make sure your hips don’t move, okay, and then you’re trying to rotate through the spine as much as you can.

So you get a beautiful stretch through the rotation, through the thoracic spine, and then you’ve also got that fine stretch through the side of the body that you feel as well.

Okay, so it’s very very beautiful stretch for the body, and very simple and easy to do at home.

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Don’t Miss This Article:

A Simple But Fast Plan To Lose Fat After 40, 50 ,60

Working out is a much needed aspect of your total weight loss plan. However, if you lack the motivation to stick to your exercise routine, you’re likely to falter and eventually stop working out completely. By seeking out an exercise that is fun for you, you can turn your workout from a chore into a leisure activity. Here are some excellent exercise suggestions to assist you.


Try adding music to your workout routine for a quick pick-me-up. Music naturally elevates your mood and makes you feel more upbeat. Music is also energizing and moving to the beat helps make it easier to keep going. It also helps put you in the right frame of mind and keeps you from thinking about how fatigued you are.


You will find that exercise is a lot more enjoyable if you have someone to work out with you. Workout time is a great time to catch up on the latest news with a buddy. Time will move by much faster, yet you will still get the benefits of a full workout. Remember, that’s what your friends are meant for!


Your workout will often go faster if you take your mind off of what you are doing. That’s why many people work out with headphones. One thing to consider using is workout video games; they could be just the thing you need to take your mind off your workout. You will find a wide variety of these types of games. You can maneuver a boat through a winding waterway or bowl the perfect game. Maybe stepping into the ring with a virtual champ is your thing. Depending on your preferences, there are video games geared for workouts that don’t feel like exercise.


Having exercise clothes that look good on you can keep you motivated. Choose fun colors and styles that suit your personality and make you feel attractive. Take the time to pick out an outfit you absolutely love. This way, you’ll have a little extra motivation to head to the gym.


You will get tired of doing a similar workout every single day. If you don’t like your workout or if you’re bored with it, chances are you won’t keep it up. To keep yourself more motivated, try to change your workout routine on a regular basis. Staying interested in exercise is important so you keep doing it. It’s easy to slack off on your workout routine, but don’t allow yourself to do that. Be consistent, and exercise every day that you are supposed to.


When you reach one of your fitness goals, reward yourself. This is a great way to stay motivated. Make the reward something simple yet desirable, such as a new shirt or a delectable dessert. Remember to keep your rewards enjoyable yet attainable. This way, you can then focus on the next goal.


Exercising can be exciting. It should not be something that you hate to do. Exercising doesn’t have to be done in a cookie-cutter fashion because you have so many different options. Think about the advice given here, so you can start the best workout possible for you.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

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