While the weather is still warm and you can lie down in the sunshine! Septembers core exercise is:
The Sit Up – The Reverse Curl
The reverse curl uses your lower abdominal muscles
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Start by lying on your back, with your hips at 90 degrees and your feet facing the sky.
Place your hands by your body. |
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pull your pelvis towards your lower rib cage. You are aiming at reaching your feet upwards, towards the sky and not over your head. |
Repeat 30 times.
You can make it more advanced by placing your hands behind your head.
The Stretch – The Advanced Piriformis
The piriformis muscle is a deep muscle located beneath the gluteal (butt) muscles. The piriformis muscle laterally rotates and stabilises the hip. This muscle is important for athletes who participate in running sports that require sudden changes of direction. The piriformis works along with other hip rotators to turn the hips and upper leg outward (external rotation of the hip). Strong and flexible hip rotators keep hip and knee joints properly aligned during activity and help prevent sudden twisting of the knee.
If you do have knee trouble, proceed with caution with this stretch as it is a more advanced piriformis and hip stretch, in which you use your whole body weight to stretch the piriformis, the IT band and other hip rotators. Use caution as you get in to and out of this pose.
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Start in a push-up position on your hand and toes, then drop to your knees.
Slide your left foot forward toward your right hand. Angle your knee, so the outer ankle is touching the floor Slide your right leg back as far as comfortable. Keep your hips square to the floor. You should feel a deep stretch in your left glutes (buttock), hip and the outer thigh. |
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You can either stay up on your hands or fold forward and let your forearms rest on the floor in front of you or fully extend your arms in front of you.
Breathe slowly and deeply from your belly. Hold the stretch 30 seconds to 60 seconds and release. |
Repeat on the other leg.
You don’t have to wait 18 minutes between stretches!!