Yoga Bridge is a bodyweight strengthening exercise that works the gluteals and hamstrings.
Instructions: Lie on your mat with feet hip width, fingers interlaced. Exhale and slowly lift up off the mat. Inhale while moving downward to start position. In the up position, your body forms a straight line from knees to shoulders.
Variations: 1) Place both arms alongside body with palms down. 2) Place both arms alongside your head with palms facing up, elbows straight.
Modification: If you can’t lift as high as shown in the video, lift up until you reach the limit of your strength, and then return to start position. Move slowly throughout the pose.
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
Upward Facing Plank is a bodyweight strength exercise that works the gluteals, triceps, and neck extensors.
Instructions: Sit tall, legs together. Take a deep breath. On the exhalation, slowly lift until your body forms a straight line with shoulders higher than hips, and hips higher than knees. Keeping mouth closed, carefully allow your head to lean back. Exhale and return to start position.
Modification: 1) Instead of drawing your head back, bring chin to chest and look at your feet. 2) Place hands on mat with fingers pointed outward.
Alternative: From a seated position, perform Upward Table instead, by placing both feet, hip width on your mat, with knees at right angles. Lift yourself up off the mat, and then return to start postion.
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
The TRX Yoga Side Plank is a core suspension exercise that strenthens the spine and pelvic stabilizers.
Instructions: Grab the foot cradles in each hand. Lie on your back. Slide your feet into the loops. Move onto your side. The goal is hold the TRX Side Plank steady, while you stabilize your hips, shoulders and spine during suspension. Align your supporting elbow under your shoulder. Keep your supporting shoulder strong by not allowing it to rise up toward your ear.
Prerequisite: You should be able to perform a strong side plank on the mat either with your feet stacked, or in a scissors position, before attempting the TRX Side Plank.
Level: The TRX Side Plank is not recommended for those new to exercise. To build strength, practise mat side planks before attempting TRX.
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
Seated Open Angle Yoga Pose stretches the inner thighs and side of your upper body. Calves are stretched while the ankles are flexed, as shown in the video.
Instructions: As you lean into the stretch, your bottom and legs remain on the mat. As you stretch to the right, your left leg and left buttock are firmly planted on the mat. If they begin to lift, select Modification #1, and #2. Maintain a long spine without leaning forward. If you can’t do that, select Modification #2 and #4. Modification #3 will help you to reach farther.
Modifications: 1) Place your hand, instead of your forearm on the mat. 2) Lift your arm straight up, rather than overhead. 3) Sit either on a Yoga wedge if you have one, or a thick, folded towel. 4) Sit with your back against a wall.
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
EXERCISE DOs and DONTs: As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. The Yoga exercise is this video is not recommended for those who are sedentary, or who are beginners. Don’t attempt this Yoga sequence, if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider.
With the exception of a few urban areas, we live in a country that encourages sitting, because our towns and cities are planned around the automobile.
We sit at the computer, in front of the TV, on the job, at the movies, dining out, and commuting to work. .
Hamstring Stretch
In many cities and towns, sidewalks are inadequate for pedestrians, making the car an absolute necessity, even for short, walkable errands.
Prolonged sitting weakens our muscles, makes us lethargic, creates a weak core, which in turn, develops poor posture. Medical doctors consider sitting to be the new smoking.
Do you have a job where you’re sitting most of the day? Do you have chronic low back pain? Does your neck feel stiff? Are your muscles so sore you can’t sit down? Is the time spent riding your horse not as enjoyable as you’d like it to be?
Targeted exercise provides solutions to remedy these problems.
EQUESTRIAN FITNESS AND CORE MUSCLES
Yoga Warrior 2 Hip Stretch
The muscles of the abs, back, pelvis and hips, make up the core. Strengthening these muscles is important, because the core stabilizes the spine, and protects it from injury,
While you’re moving, the core controls the position and motion of the torso over the pelvis. A strong core improves sports performance, and maintains healthy posture.
SOLUTIONS
Pilates Ab Exercise
Targeted exercise provides solutions to help you get rid of muscular tension, and weakness, develop better posture on and off the horse, and makes riding more effective.
PILATES EXERCISE
Pilates Mat and Reformer exercises are designed to make your core muscles strong.
If you’re not inclined towards Pilates, no worries, you can opt in to a fitness-based core exercise routine, using specialized core equipment to get the job done. Core exercises can also be performed without any equipment.
YOGA CORE EXERCISE
If you’re a Yoga fan, there are many poses that will strengthen your core muscles, stretch your Psoas, Back, and Hamstrings.
As you can see, there are many ways to stretch and strengthen your muscles. Here are a few suggestions.
Stretch the Psoas Muscle because this inner hip muscle tightens up when you do alot of sitting. Stretch your Back to release tension in tight muscles.
Yoga Back Stretch
The Hamstrings are the muscles of the posterior thigh. Theses muscles tighten up from excessive sitting. If you frequently do stair climbing, or cycling ,you should be stretching your Hamstrings on a regular basis.
Strengthen ;your Back and Abdominal Muscles, because these muscles work as a team to keep your posture healthy, and your spine well-supported.
Copyright 2015 Irene Pastore and Tour De Core Personal Training
Irene Pastore Fitness.com 