Tag Archive | stretch

Pole Goals for this Year & New Stretch!

Good morning ladies and gentlemen! Hope you’re all having a lovely Wednesday, my favorite day of the week. I have pole tonight at the studio, still a little afraid that my wrist isn’t going to be up to par to do the routine, but I’ll be icing it right before class as well as periodically throughout the day.

Today is new stretch day! And today I found a good stretch from Julia Wahl of YouTube.

Stretch

Julia Wahl of YouTube

Now for this stretch you want to keep your back and leg flat on the ground. If you aren’t flexible enough to grab your leg to pull it back without your leg coming off the ground then grab a belt or a towel and put it around your ankle, and begin to pull back on your leg until you can feel your other leg starting to lift.

Don’t forget to switch and repeat the same with the other leg. Hold each leg for about 30 seconds each.

I think my splits are coming along nicely. Obviously nowhere near where I want them to be, ever since trying jade I’ve wanted to get it properly down.

My other goal move for the year is the Ayesha. I just think it looks so impressive.

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aerialamy.com

I think one other move I’d like to get down is the allegra. I feel like this is another move that you need good flexibility for.

What are your goal moves for the year? Let me know in the comments below!

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New Stretch and 31 Grilled Cheeses You Need to Try in your Lifetime!

It’s Wednesday! My favorite day of the week! Why? Well if you didn’t know by now, I’ll tell you, it’s Pole Day! And having missed last week because of the car accident, I’m majorly looking forward to tonight. Minus the fact I have to drive because my best friend is gone to Florida for 10 days, which is the worst! I miss her!

So super excited to go to pole, also haven’t seen my other pole lady in 2 weeks! Which is ridiculous! We have decided to make shirts for Friday, which is Sexapalooza, where we’ll be working the 3Sixty Dance & Fitness (Which is my home studio) booth. So today I’m going on a hunt for some black tank tops that I can put a design on the front with those iron on pages that you print off. I’ll show you guys on Friday during my weekly Video Blog!

Today is also new stretch day! And todays’ stretch is THIS ONE!

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Okay so I don’t know the name of this stretch, what I do know is that it’s pretty close to the One-Legged King Pigeon Pose variation in yoga, so we could go with that.

This stretch lengthens your quadriceps and hip flexors!

So try adding this stretch to your daily stretching routine, today it’s going into mine.

Before I leave I want to share something that a friend posted on Facebook because it is amazing. Amazing for a foodie like myself!

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CLICK THE PICTURE! DO IT NOW!

31 Grilled Cheese that are better than a boyfriend! Just click the picture to be taken to the page. The sandwich pictures is the chicken parm grilled cheese and my mouth is just salivating looking at it! I am definitely going to make this one, I’m not big on bread but I will make an exception for half these sandwiches!

Until tomorrow mes amours!

Improve your lower flexibility!

Good day wonderful people. You will never believe the internet troubles I’ve been having since Thursday night! Thanks to that I was unable to post on Friday, so I apologize! While my internet’s still not working 100% I’m still going to attempt to connect using my phone as a hotspot for just long enough to put up this post. There’s also a guy coming today to fix my interwebs, I’m going crazy without it! Do you know how much I rely on my internet? For e-mail, gaming, SHOPPING… I can’t shop! I had to shop on my phone the other day to get my daughters Christmas gift on sale. Very irritating!

Anyways down to business, today’s blog is all about improving your lower flexibility. I’ve put together a few stretches you can add in to the routine you have already. Best done after cardio (Remember, never stretch cold muscles) they’re easy and feel great. Remember, I’m not a fitness instructor (yet) so follow the following exercises at your own risk, and don’t forget pushing yourself is good, but not to the point where you may potentially injure your muscles.

The first stretch is the basic toe touch!

With feet apart, around hip width, maybe a little wider if you are just starting, bend down until you feel a stretch in the back of your legs.

If you don’t feel that stretch try standing your feet a little closer together, the closer they are the harder the stretch is.

Hold for 30 seconds, don’t forget to breath!

 

 

 

 

 

 

 

 

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The next stretch is the deep glute stretch. I really enjoy this one! The pictures to the right is the same leg being stretched, just from two angles just to give you a better idea of what you’re doing.

So lay on your back, cross your leg onto your knee, the arm on the same side of the crossed leg goes through the hole in the middle, your other arm holds onto the outside.

Now you want to pull back the leg you’re hanging onto until you feel the stretch through your glute of the crossed leg.

Hold for 30 seconds and then switch legs and repeat!

 

 

 

 

 

 

image[2]This is called the cross over hamstring stretch. Again the picture is one leg from two angles to give you a better idea of the stretch.

So with one leg straight, cross the opposite leg over and then you’re going to want to reach out on the same side as the standing leg.

Reach as far as you can, remember to breath, and then when you think you can’t reach any further, breath out slowly and reach further! Do it! I know you can!

Hold for 30 seconds, then switch legs and repeat!

 

 

 

 

 

 

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The next is the butterfly stretch, and the seated hip stretch.

The butterfly stretch it’s pretty straight forward, feet together and try to pull your knees to the floor using your muscles, not your arms.

The seated hip stretch is not a contest to see if you can touch your head to your feet, I can touch my head to my feet, but the point of this stretch is to push your chest down as far as you can until you feel the stretch in your hip sockets

Hold each of these poses for 30 seconds each!

 

 

 

 

 

 

 

 

image[4]Lastly are a hamstring and oblique stretch, and a hamstring stretch.

With the hamstring oblique stretch make sure your chest is facing outward as much as possible, less than it is to the floor. You’ll feel a nice stretch through your side and your hamstring. Remember to switch legs after you’re done holding that pose for 30 seconds.

After is the basic hamstring stretch. Again this is another move in which it’s less about getting your head to your leg, mainly because that’s simple with the help of your neck, really you want to be touching your chest to your leg as much as you can. Hold for 30 seconds and then switch legs!

 

 

 

 

And that’s it! If you want to go even further with your stretches you can include the thigh stretch, inner thigh stretch, hip flexor stretch and go into your front splits. All of these are included in my Pole cool down routine which you can find here! 

Until tomorrow mes amours!

Post pole cool down! Lets calm it down!

Good morning wonderful people! It’s a beautiful day here! For the time being, we’re also expecting a snow storm later on. And I have to do groceries, go figure. As promised I am now going to include you in on my super top secret (but not really) cool down, we do these in my pole class and it always feels great to end an intense workout with these stretches. And for a pre-pole warm up click HERE. Now remember, I am not a trained fitness instructor (yet) so follow this routine at your own risk, and don’t push yourself too far with the stretches, remember stretching is for your muscles not as a competition to see how far you can go.

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First off we have the tricep stretch, lightly pulling your elbow, give that tricep a good ol’stretch.

Hold it for 10-15 seconds and then switch arms.

Next we’re going to move on to the thigh stretch, hold it there again for about 10-15 seconds before moving on to the next leg.

 

 

 

 

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The next stretch is a bicep stretch!

Thumbs down, push your arms back until you feel that stretch right through your biceps. I really like this one just because you rely so heavily on your arms while doing pole.

Afterwards stretch one arm over to do the forearm stretch.

Hold it there for 10-15 seconds before switching over to the other arm!

 

 

 

 

 

 

 

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Next is the frog stretch!

Make sure your feet are pointed outwards.

And try and sit back as far as you can, you’ll feel the stretch, trust me.

The second picture is just a side view of the same stretch.

I usually hold this one for 30+ seconds.

After the frog stretch go into your center splits (which I forgot to take a picture of) hold for about a minute.

 

 

 

 

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Now go into an inner thigh stretch, hold it for 15 seconds and then switch to the opposite leg and repeat.

 

 

 

This one I’m pretty sure is a hip flexor stretch. Again this is another one I love, it feels so good to do.

Push forward on your front leg.

Hold for 15 seconds and then switch and repeat with the opposite leg.

 

Next we’re going into the front splits, now I can’t do it, but I’m working on it. Make sure your front foot is flexed to get more of a stretch.

Also breath, make sure you’re always breathing. I usually breath in and then try to push my splits a little further on my breath out, it’s all about relaxing your muscles. Hold for a minute on each side.

Don’t push too far because you can really pull your muscles on this move, and the horrible thing about that is that you won’t be able to stretch it properly for the next couple of days or even weeks. You put your muscles into a regression.

 

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Lastly we do the bridge. My bridge is actually better than picture but with only 10 seconds between my cameras timer and getting into the move, I had no time to fix my form.

When you’re in bridge you’re going to want to try and walk your hands to your feet until you feel a good stretch. Again this is another one you don’t want to push too far until you’re able to. I don’t know if this happens to everyone but for me, if I push it to far my back muscles cramp up, kind of like a foot cramp, and it really hurts.

 

 

 

After you’re done the stretch roll up into a ball and rock back and forth a little to stretch your muscles the other way.

 

 

 

 

 

 

 

Not pictured is a wrist stretch and a toe stretch so make sure you do those, they are equally as important! And always remember to stretch after your exercises, no matter the exercise. Until tomorrow good people! Tomorrow is pole day! YAY!