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cool down<br />
Fitness Pilates cool down<br />
Fitness Pilates co-founder Kelly Reed-Banks<br />
shares the perfect stretches for a relaxation<br />
and flexibility based cool down<br />
The cool down in Fitness Pilates can take many different<br />
formats, some instructors like to do meditation or<br />
relaxation techniques, some simply just like to stretch<br />
out and realign the body after the workout, so here I am<br />
going to share with you some of my favorite cool down moves.<br />
MERMAID<br />
I love this move as a hip release and lat stretch, however I do<br />
understand it’s not great for everyone’s knees. Mermaid can be<br />
taught as a static stretch or more dynamically, lifting and lowering<br />
the hips from the floor whilst stretching an arm overhead from<br />
one side to the other. If this is uncomfortable on the back knee,<br />
then feel free to perform this with the leg stretched out in front<br />
rather than bent.<br />
HIP RELEASE<br />
Either just push the knee away<br />
or you can take the hands<br />
through the supporting leg<br />
and pull into you, but make<br />
sure that the leg that is across,<br />
is pushing against the stretch.<br />
I personally like to lift the hips<br />
up and work through the spine,<br />
vertebrae by vertebrae coming<br />
up and down into a shoulder<br />
bridge before changing sides –<br />
that way the back and hips are<br />
released at the same time.<br />
CALF STRETCH<br />
This stretch is similar to a<br />
down dog in yoga but instead<br />
we bend one leg whilst<br />
straightening the other, feeling<br />
the length through the leg and<br />
then alternating. This stretch<br />
can also be performed with<br />
both legs straight and turning<br />
the feet so you have an internal<br />
and external rotation. If there is<br />
any discomfort in the wrists or<br />
shoulders, come down onto the<br />
elbows or against a wall. When<br />
you need to rest and recover, sit<br />
back in shell pose.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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