Due to the current Covid-19 outbreak and current self-isolation, the website which relies heavily on key workers, who may have other duties; and local heroes who send in articles to help with the web publishing has suffered recently with lack of input from its members!
The website is now currently operating on a reasonable endeavours basis! Apologies to all our members for days where publications are missed or delayed.
This month stretch involves lying back -and a bit of leg-pulling.
Has self-isolation created a fridge bandit out of you? Has your tummy seen better days?
Our bodies are machines that require maintenance for best performance – well fuelled and well aligned! So think twice before dunking that second chocolate biscuit!
Sit up – crunch with legs raised
Lie on your back with your legs straight up. Pull in your tummy button but do NOT move your spine. Your spine should maintain the natural curve, neither flat nor arched.
Reach with your hands towards your feet, raising your neck and shoulder blades only from the floor, pulling your rib cage towards your pelvis. Breathe out on the way up, and in on the way down. Repeat 30 reps slowly, one per second.
May stretch – quads in standing
Stand tall with equal weight on each foot, as if balancing a book on your head. Keep your hips facing forwards with your spine neutral, neither flat nor arched.
Hold one foot using the hand on the same side. Keep your knees together and your hip pushed forwards. Squeeze your buttock. Raise the opposite hand in the air. Feel the stretch at the front of your hip and down your thigh.
Hold still for 30 seconds, then repeat on the other side
Keep up the good work and you’ll benefit when we get back to a ‘normal’ that includes racing.