Unwinding Your Activity
Nice weather calls for busier bodies. As important as it is for us to get out and enjoy the activities of our choosing, it is equally as important to unwind and restore our bodies before and/ or after these activities.
Below are a few simple static movements that will help you do so:
1.) Prone Airplane: lay on your stomach with your arms out to the side in a letter “L” position and your forehead resting on the floor. If you have yoga blocks or books, elevate you elbows onto these objects. Let your big toes touch and gently drop your heels down outwardly. Over time,
this will allow your hip flexors, chest, and shoulders to open up passively. Rest and breathe in this position for several minutes.
2.) Lying Hip Rotation: lay on your back with your feet flat and shoulder width apart. Without lifting your pelvis off the ground, rotate your (left) hip and place the side of your foot on your (right) knee. Place your arms out to the side and slowly rotate your hips to the right. Hold and breathe in this position for 1-2 minutes, then switch sides.
3.) Unloaded L Position: lay on your back with your hips as close to a wall as possible and your heels up on the wall. From here, contract your quads and shins to straighten your knees and pull your toes down towards you. If your hips begin to lift off the floor when your knees are straight and toes are pulled down, move away from the wall until this is possible. Relax your upper body and breathe while you keep tension in your quads and shins. This will work to actively lengthen your hamstrings and calves. Hold for a few minutes.
Stephanie Spoto, CSCS