Fitness Friday Week 30: Hips and Hamstrings

Follow the instructions on this video. You’ll need a yoga strap or a belt to assist you into these deeper stretches.

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Fitness Friday Week 29: Ankle Joint Isolation

This short sequence is the perfect post-travel release. Not only does it help to lengthen your back and free your ankle joints, it also helps to drain fluid from your legs and get the blood flowing again.

To begin, lie on your back and lift your legs up in the air. If you feel too much pressure on your core, keep your knees bent. As you inhale, point through your toes. As you exhale, flex your feet. Continue 5-10 times. The next time you point your toes, keep them pointed and circle your toes around (like a conductor) for 5-10 rounds, and then circle them the other direction. Your ankles might click. Don’t panic unless it’s painful. The movement helps to get the synovial fluid moving in your joints which helps with range or motion and joint health.

Your joints will be happy!

Fitness Friday Week 28: Wake Up!

This is my favorite short series to help me wake up my body every morning. To start, interlace your fingers behind your back, straighten your arms, and press your hands towards the floor, lifting your chest and gaze up to enter a soft backbend. Then, begin to hinge at the waist lowering your torso into a fold and bringing your arms up towards the sky. Releasing your hands, take ahold of your opposite elbows and pull your forearms towards the ground to lengthen through the spine. To go deeper into your forward fold, lean your weight towards your toes while lifting your hips up and engaging your thighs. If you’d still like a deeper stretch of your back and hamstrings, take your hands and wrap them around your calves. Good morning body!

Fitness Friday Week 24: Core/Breath Connection

Connecting your breath with core awareness is of upmost importance for us singers. This simple sequence which is accessible to most fitness levels helps to better integrate that connection.

Start on your hands and knees and tuck your toes under. As you inhale, lift your tailbone, sink the belly down, and lift your chest and gaze up. As you exhale, tuck your tailbone under, arching through your back and, pressing into your toes, float your knees off the ground while engaging your core and pulling your navel back towards your spine. As you inhale, gently release your knees back to the floor and repeat the process again on the next exhale. Complete several rounds until your core feels awake and engaged. Then finish with a downward facing dog and/or child’s pose.