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cool down<br />
COBRA STRETCH/SWAN DIVE<br />
This stretch works really well<br />
with the calf stretch and shell<br />
pose. Lift from the chest rather<br />
than hunching the shoulders<br />
up to the ears, and participants<br />
may wish to only come up on<br />
to the elbows depending on<br />
their spine mobility. This is<br />
fantastic for anyone wishing<br />
to increase the extension<br />
of their spine through their<br />
thoracic vertebrae.<br />
HAMSTRING STRETCH<br />
A must in every Fitness Pilates<br />
class! Tight hamstrings can<br />
play havoc with lower back<br />
pain and cause other problems<br />
over the body. This cool<br />
down exercise is great when<br />
performed with a band or<br />
strap around the foot. If you<br />
are holding the leg, hold either<br />
above or below the knee,<br />
not directly behind. For the<br />
ultimate stretch, turn the foot<br />
inwards and then outwards,<br />
keeping the leg up straight and<br />
feel the difference!<br />
INNER THIGH/ADDUCTOR STRETCH<br />
The main thing to be aware of<br />
here is not to let the<br />
pelvis twist, keeping the<br />
supporting hip down. You<br />
can develop the stretch by<br />
lengthening the other arm<br />
and leg. This stretch can be<br />
performed as a developmental<br />
stretch, increasing the<br />
tension and pushing further<br />
after 10-30 seconds or as<br />
more of a dynamic release,<br />
moving the knee in towards<br />
you and then away in a<br />
controlled manner.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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