Enhance your bodily mobility by incorporating these specified stretch varieties, as per a Pilates-certified professional.
Loosen up the old noggin, buddy! Who knew stretching could come in two flavors? That's right, folks - static stretching and dynamic stretching both have unique benefits, and it's high time we learned 'em.
Jill Drummond, a certified PT and Pilates instructor at BODYBAR Pilates, spilled the tea and shared a sweet 15-minute stretching routine to help you get your mobility on point. Now, here's the scoop:
Lounge about in a Lean-Back Bridge
Time: 60sec
Why: This lively Pilates move warms up the hips, glutes, and spine, making it an awesome stress reliever and pain reducer.
Instructions: Lie on your back, bend your knees, and grip the floor with your feet (or get fancy by elevating them in a Pilates ring or towel loop). Engage that core and gluteal muscles, then press through your heels to raise your hips and create a smooth line through your shoulders, hips, and knees. Gradually lower your hips and roll your back down, vertebrae by vertebrae, to return to the starting position. Repeat for the allotted time, moving slowly.
Dive into a Dynamic Thigh Stretch
Time: 60sec each side
Why: This functional move targets your hamstrings, inner thigh, and IT band, easing hip and knee pain.
Instructions: Lie on your back, slide your foot into a Pilates ring, resistance band, or towel loop, extend your leg, and raise it. Gently move the extended leg outwards to stretch the inner thigh, keeping those hips and shoulders nice and flat on the mat. Pause, then slide the leg across your body to stretch the outer thigh. Continue shifting the leg back and forth, pausing in each position, without letting your hips or shoulders hop off the mat. C'mon, now - repeat on the other leg!
Groove through a Swanky Saw
Time: 60sec
Why: Now here's a classic Pilates mover that tickles the upper body while it rustles the lower body.
Instructions: Sit in a comfy position with your legs slightly wider than hip-width apart, feet flexed. Keeping your hips firmly on the floor, slide your torso to the right, reaching your right arm towards your left toes. Then, return to center, and give the other side a whirl – just like sawing wood! Exhale on the rotation and inhale on the return.
Hip-rolling Figure 4
Time: 60sec each side
Why: Say goodbye to pesky piriformis pain by leaning on this static stretch.
Instructions: Plop your tuckus on a chair, plant your feet firmly on the floor, place your right ankle on your left knee, engage your core, hinge forward from your hips, and voila - feel that right glute stretch like nobody's business. Flaunt that stretch for the allotted time, then hit the left side.
The Runner's Grueling Lunge
Time: 60sec
Why: Work those hip flexors with this exhilarating lunge move.
Instructions: Get on all fours, step your right foot out to the side of your right hand, and scoot your left foot back. Dive hips-first into the floor, hold for a few breaths, then veer to the left side. Do this prowl-like dance for the assigned time.
Swan Stretch sensationally!
Time: 60sec
Why: Fall in love with the sensation of stretching the front of your body, including your chest, abs, and hip flexors.
Instructions: Lie face down with hands beneath your shoulders and legs extended. Push your hands into the carpet and raise your chest, keeping your glutes engaged and spine elongated. Ain't that a peach?
Child's Pose with a Side-Sliding Twist
Time: 30sec each side
Why: Gently stretch your glutes, back, shoulders, chest, and side body with one easy-peasy pose.
Instructions: Kneel on the floor, slide your hips back to your heels and let your chest sink. Even better - reach that right palm on top of the left, to stretch that right side of your body. After 30 heart-melting seconds, switch it up and slide your left arm on top.
Unleash the Upper-Body Flow
Sets: 2 Time: 15-30sec (each side, where needed).
Why: End your mobility session with a refreshing wave of dynamic stretches in this unconventional finisher.
Instructions:
- Upper-back stretch: Kneel on the carpet, reach your hands forward, tuck your chin, and stretch the top of your spine.
- Chest stretch: Kneel on the carpet, lift your arms out to your sides, bend your elbows to 90°, and gently tug your elbows back to stretch your shoulders.
- Shoulder stretch: Reach your right arm to the left across your body, place your left elbow under your right elbow, and use your left forearm to gently pull your right arm towards your chest. Repeat on the other side.
- Triceps stretch: Lift your right arm and bend your elbow so your hand rests behind your head. Give that baby a gentle tug with your left hand.
Now you, dear reader, are all set to start your mobility journey with Jill's magnifique routine! Just remember to be gentle on your bod, and commit to three sessions a week before increasing to five or seven to let your body adapt to the new dynamic stretches. Happy stretching, buddy!
- The dynamic Thigh Stretch, part of Jill Drummond's routine, focuses on the hamstrings, inner thigh, and IT band, promoting flexibility and easing hip and knee pain.
- The Swan Stretch, another move from Jill's routine, is a favorite for stretching the front of the body, including the chest, abs, and hip flexors, contributing to overall wellness and fitness-and-exercise goals.
- The Unleashed Upper-Body Flow, serving as a dynamic stretching finisher in Jill's routine, targets various muscles in the upper body, promoting relaxation and improving range of motion for better health-and-wellness and fitness-and-exercise.
