July 2017 Newsletter
July 2017
TRAVELING
Are you ready for summer vacation? Jet setting and travelling means sitting in trains, planes, and automobiles, which can leave you feeling stiff and sore. So, pack your bags, double-check your itinerary, and include some simple Essentrics stretches throughout your journey to arrive feeling limber and light!
HALF -HEIGHT ARM SWINGS WITH SIDE BODY BENDS
These arm swings will improve your circulation while warming up your elbows, spine, torso, hips, and shoulders. Allow your arm to hang loosely and swing it downward in a semi-circle as you shift your weight back and forth in a small lunge. Remain relaxed and try to feel a small stretch through your rib muscles!
HAMSTRING WINDMILL SEQUENCE FOR BACK
Tight hamstrings are often the cause of back pain – this sequence will stretch your hamstrings and work your full spine. Lift the same arm as the leg that is resting on the chair, while keeping your hips parallel to the ground. Reach over your leg and gently sweep your arm towards the floor.
WHY ARE THESE STRETCHES IMPORTANT?
Sitting, waiting in lines, and lugging heavy bags can take a toll on your body. Whether you’re spending hours in a cramped plane seat, or pacing up and down the cars of a train — these simple exercises will relieve stiffness and rebalance your entire lower body and back, leaving your looser and increasing your energy for the rest of your trip!
GARDENING
Gardening is one of our favorite summertime activities. It’s a great way to enjoy the sun and get your hands dirty. Remain pain free while pulling weeds and planting seeds – these Essentrics trademark exercises will loosen up your back, knees, and neck.
SPINAL ROLL AND OPEN-CHEST SWAN SEQUENCE
This exercise is a complete rebalancing sequence. The spinal roll will stretch your back, the open-chest swan will loosen the front of your body. Tuck your tailbone under and drop your hands just above your knees. Slowly roll up, one vertebra at a time. Once your spine is completely stretched, reach your arms above your head and open them up behind you.
IT BAND ROTATION
The IT band runs down the outside of your thigh and supports and stabilizes your knee joint. When it becomes tight, it can pull your knee out of alignment and cause pain.
Rest your outside leg on the seat of a chair and flex your foot. Slowly drop the hip of the raised leg and try to rotate your leg downwards so that the outside of your foot is flat on the chair. Rotate your leg and hips up and down (slowly) to feel the stretch along the outside of your leg.
CYCLING
Cycling is a great way to get moving and enjoy the gorgeous summer weather. Whether you’re getting on your bike for leisure or sport, it’s important to keep your body balanced, strong, and flexible. Incorporating Essentrics into your daily routine will speed up your recovery and get you on the road!
HIP STRETCHING SEQUENCE FOR KNEES
This exercise will help release tight hip muscles and increase mobility in your legs, which will increase your endurance while cycling! Start by standing diagonally behind your chair and place the outside leg on the seat of the chair. While holding the chair for balance, bend both knees. Lift and lower your hips repeatedly, swaying from side to side.
PSOAS AND QUADRICEPS STRETCH
The psoas and quadriceps are our hip flexors. To keep these muscles balanced, we need to keep these muscles loose!
Start by holding the back of the chair and plant one foot on the seat. With your standing leg, raise your heel and bend your back knee while tucking your bum under. Shift your weight towards the chair, keeping your body upright. Try to straighten your back leg by driving your heel into the floor. Slowly repeat 3 times.
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