Apr 142014
 

I always love adding stretching to my day…here are a few basic stretches that will relax your body and mind.  A relaxed mind makes you feel happier and calmer.  Don’t you feel better and more motivated when you are happier and calmer??

hip flexor stretchHip Flexor

  • Kneeling, step your right  leg forward
  • Keep your knee in line with ankle allowing your left hip to open and feel the stretch
  • Keep back knee on the floor or lift it up.  If your knee is up, press back through your heel and feel all five toes on the floor to keep your legs/hips in line
  • Keep your back long, shoulder blades down on your back and chest lifted
  • Breath and hold for 30-60 seconds focusing on the stretch
  • Switch legs

 

quad stretchQuad Stretch

  • Stand up tall, hold your left foot in your left hand
  • Keep your hips, knees and shoulders in line
  • Push your foot into your hand to increase the stretch
  • If needed use a wall for balance or increase difficulty by reaching arm up to ceiling
  • Breath and hold for 30-60 seconds focusing on the stretch
  • Switch legs

 

hamstring stretchHamstring Stretch

  • Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
  • Use a tie/band/towel and secure it around your right foot
  • Keep your right leg straight, open up through the back of the knee, relax your toes, push heel to ceiling – feel the stretch
  • Lengthen left leg on floor keeping toes towards ceiling, bend knee if needed but don’t round through your back
  • Breath and hold for 30-60 seconds focusing on the stretch
  • Switch legs

 

figure 4 stretchGlute Stretches

 

  • Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
  • Put your right foot just under your left knee and flex your feet
  • Depending on tightness, keep your left foot on floor or lift in to table top position
  • If in table top position, gently push your right knee away from you and your right foot towards you to deepen the stretch.
  • Breath and hold for 30-60 seconds focusing on the stretch
  • Switch legs

 

cross leggedCross Legged

  • Sit with legs crossed
  • Inhale and lift your arms to the ceiling
  • Exhale and fold forwards
  • Put your head on a block if desired to relax your lower back
  • Breath into your lower back and feel the stretch in your ankle, glutes, hips and back for 30-60 seconds
  • Switch legs

 

 

coverFor those that can’t make it to class, I have written Get The Skinny on Skinny Jeans

  • Learn 2 steps that will set you up for weight loss success
  • Receive your very own 7-day Exercise, Food and Attitude Master Plan
  • 30 days of workouts (beg to adv) to chisel your abs and lower body
  • Starting your day with this one tip can result in a kick start to your fat loss
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  • Take inches off your thighs and belly by noticing this when you are eating (True vs Toxic Hunger)
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  • What to do when cravings arise
  • Squeezing this in your water can keep you looking younger in your Skinny Jeans

And so much more

“Tanya’s simple tip of not changing anything but just to notice has been an incredible tip that has resulted in a 10lb weight loss” – Sarah

“Love the format of being able to skip back and forth from charts, to form, to exercise pictures. Your honesty about how to live your healthiest life is refreshing!  You’ve taken out the ‘guilt reflex’ of exercise and eating and asked people to make changes a little bit at a time. 

Your passion and dedication to your family and clients is apparent in this e book and is CONTAGIOUS”.  – Laura

Looking for more

You can find exercise routines on my website www.tanyamorrison.ca such as Condition Your Core and  Sculpt your Sexy Shoulders http://tanyamorrison.ca/exercises-for-sculpted-sexy-shoulders/ and I have a plethora of exercises any one can do on my You-Tube Channel such as Terrific Triceps – 3 minutes a day will get you on your way to some terrific looking triceps !

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