Sadly, I was too busy finishing off the mince pies and Xmas pudding to realise I missed posting this last year. But it’s 12th day of Christmas today. So bah humbug and here it is. Reprinted courtesy of Carolyn.
This exercise combines your press ups with a version of an advanced side plank, and requires excellent body control.
A strong trunk (or core) gives you a strong posture, helping to make your body biomechanically efficient and less at risk of injury. Stretching helps to realign your skeleton, keeping your soft tissues at the right length and tension. By soft tissues I mean muscle, tendons, ligaments, nerves, connective tissue and blood vessels – it’s all in there! Think of yourself as a machine or engine – if all the moving parts are well oiled and in the right alignment, there will be less wear and tear and greater output!
Good body control helps you to avoid injury. However, stretching and strength work can be enhanced with regular soft tissue massages, this is like the oiling bit!
Core exercise – advanced press up
This exercise combines your press ups with a version of an advanced side plank, and requires excellent body control.
Repeat 10 – 30 press ups, ensure equal movement to left and right sides.
NB: you must keep a good posture throughout. Do less leg reps if you start losing your position and build up slowly. (Note: Santa hat is optional!)
Stretch – Adductors (inner thigh)
The anatomy lesson:
The adductors are made up of a number of different muscles to form a long broad area on the inside of your thigh. These muscles pull your legs together but also stabilise and extend your hip.
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You can stretch your inner thigh a number of ways but here I demonstrate two:
As always, hold still for 30 seconds. Breathe deeply.
Problem areas – Hold a stretch for up to 90 seconds if you have a particularly tight area. Ease into a stretch gradually, it should never be painful.