Side splits progression5/1/2023 ![]() ![]() ![]() Props are a great way to bring the ground closer to you. ![]() We recommend starting with 30 seconds and slowly working up to one minute. Make sure that you hold each pose for the same amount of time on each side. Use A TimerĪ timer is so important when you’re working to improve your flexibility. Stretching is no different! Try to keep your breaths long, slow, and deep to encourage your body to relax and settle into the posture. We all have a tendency to hold our breath when something is challenging. Aim to stretch to 70% of your full range of motion. If you try to move all the way to the very edge of your range, you will most likely injure yourself or experience muscle soreness. Wait three to five rounds of breath before moving deeper into the pose. Instead, move into the pose mindfully, and when you start to feel the stretch, pause and breathe. Moving too quickly can result in injury, which sets your flexibility back in the long run. One of the biggest mistakes students make is overstretching. Pro tip: If you live in a cold place, wear warm clothing while you do light exercise to trap the heat inside. Before you stretch, take a brisk walk or do some cardio to get your core body temperature up! A cold rubber band is brittle and more likely to snap, whereas a warm rubber band is soft and pliable. Think of your muscles like a rubber band. If your body is cold, your muscles are not ready to stretch. ![]()
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