STRETCH & RECOVERY
KINEMA STRETCH: Hip Flexors with Foam Roller
Ryan takes us through a few static stretches to help open up our hips. Stretch #1: Maintain a tall posture with hips and shoulders square. Draw in abs and keep braced while contracting glute. Stretch #2: Maintain a tall posture and reach your arm up and over your body while moving your hip in the opposite direction. Stretch #3: Lay with pelvis on foam roller. Keep on leg locked straight while hugging the bent leg towards your chest.
KINEMA HOW TO: Intro to Foam Rolling
Helps lengthen tight & shortened muscles, Relaxes muscle & Releases tension FOLLOW US: Roll slowly along full length of muscle Move 1 inch per second Hold on most tender spot for 30 seconds or until you feel "melting" or relaxing feel of the muscle Static stretch same muscles after foam rolling
KFIT STRETCH: Precor Stretch Trainer Instructional
The precor stretch trainer is a tool you can use to assist you into a deeper stretch. This will give you a good stretch in your back, legs, and arms. Lean back slowly until you begin to feel a stretch and always use the hand straps while holding the handle bars. 1-3 / 10-30 seconds / 5 seconds Lower back Hands on upper handles, palms facing down, keep head neck and back in neutral position Hamstrings Hands on lower handles, palms facing down, straighten one leg on top of knee pad keeping knee straight, keep spine neutral, point and flex toes. Repeat on the other side. Glutes and hips Hands on lower handles, palms facing down, cross one ankle on leg above knee, flex toe, keep spine neutral. Repeat on the other side. Inner thigh and groin Hands on lower handles, psalm facing down, put legs in butterfly position at the top of the knee pad, try to bring knees toward the ground, keep spine neutral Hips, legs, and back Place both hands on right side of upper handles, palms facing down, extend left leg to the right, keep spine neutral. Repeat on the opposite side (hands on the left, right leg extends to left). Upper back Hands on upper handles, palms facing up, keep spine neutral, you can move your head up and down or left and right to feel the stretch differently. Shoulders Hands on upper handles, palms facing down, cross one wrist over the other, keep head neck and back neutral, feel the stretch on the bottom arm. Repeat on the other side. Quads Flip the precor all the way back, place top of foot on the knee pad, use the handles for support, bend the supporting leg, press hips forward (pelvic tilt). Repeat on the other side.