Category: Flexibility

Flexibility Exercise 1894

November 9, 2021

The Wand: Vintage Flexibility Exercise 1894

This grainy film was produced 127 years ago. The exercise equipment was called The Wand. Today it’s still used to develop flexibility, but now, it’s called The Stick. LINK

The Stick Flexibility Exercise Today

How To Do Down Dog Vinyasa II

November 7, 2021

Downward Dog Vinyasa II

Down Dog > Down Plank > Stick > Up Dog > Down Dog

Short Vinyasas Focus On Areas That Need Improvement

This is a short video demonstration of 4 fluid poses: Downward Facing Dog, followed by Downward Plank, into Stick Pose, into Upward Facing Dog, and finishing in Downward Facing Dog. Avoid collapsing shoulders. Keep them neutral and strong.
Modifications: To modify Stick Pose, lean on your thighs.
Benefits: Stretches hamstrings, front of neck. Strengthens backside, arms. Short vinyasas help to improve your overall practice by focusing your attention on areas that need improvement.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Fitball Thigh Stretch

October 10, 2021

Fitball Thigh Stretch

Instructions: Getting your foot on the fitball without external support requires excellent balance. Once your foot is resting on the ball, begin slowly tilting toward the ball until you feel a sufficient stretch on upper body and inside the thigh. Move slowly.
Modifications: 1) Stand close to a wall. Place both hands at shoulder height against the wall. Allow the wall to support you, as you place your foot on the fitball. 2) Using a smaller ball will make it easier. 3) Don’t fill the ball to capacity. The more air, the harder it is to balance.
Benefits: This exercise stretches the inner thigh (adductors), and the side of the torso. Improves balance. Strengthens the core.
Equipment: Fitball, sneakers, exercise mat.
Caution: This exercise is not for beginners. Do not attempt it unless you have excellent balance. Perform the modifications instead. Do not use a ball that is too big for your ability. Filling the fitball to capacity, makes balancing more difficult. Avoid doing this exercise near furniture.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Chest Stretches With The Exercise Stick

October 8, 2021

Overhead and Diagonal Stick Chest Stretch

Overhead Stick Chest Stretch

Twisting Stick Upper Body Stretch

Instructions: The top video demonstrates two movements that stretch the pectoral muscles; directly overhead, and diagonally overhead. The center video demonstrates the overhead movement only. The bottom video demonstrates a twistiing stretch for the obliques and spinal rotators.
Equipment & Benefits: The Stick is light and versatile. It’s used to improve balance and stretching. Click the link to read more about the stick. LINK
Modification: Don’t bring the stick all the way back. Cut the movement down by stopping when you feel you’ve had enough. Recognize your limits, and do not force the stretch.
Cautions: If your chest or front shoulders are tight, these exercises may be difficult for you. If that’s the case, then the diagonal move will be harder to do, and you’ll experience discomfort in your neck. Take it easy, and maintain a slow pace.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Equipment of the Month: Smart Stick

September 16, 2021

Smart Stick

EQUIPMENT OF THE MONTH: Smart Stick

CATEGORY: Flexibility, balance, core and strength training.

PORTABILITY: Unweighted or 5 lbs. 60 inches long. Price range is around $20.00 and up. Add this fun piece of equipment to your home gym. Stores easily in a closet.

TYPE OF WORKOUT: Multi-directional. Develops shoulders, core, thighs, legs. To add challenge, use it in combination with a fitball, on balance cushions, or a slider.

BENEFITS: Improve balance and range of motion. Develops flexibility in golfers, kayakers, racquet sports, paddlers and more. Lightweight and portable.

HOW TO USE IT: Click the link to Prism Fitness for Smart Stick video demonstrations. Available for purchase on their website.

SMART STICK VIDEO LINK