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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/13/08 11:11 P

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Sunday 9/14/08 Review the Stretches from this past week and choose 3 or 4 to do today!!

Every day is a new day. Don't regret the past or you won't be able to go forward today.


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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/13/08 9:07 A

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Saturday 9/13/08 Standing Chest Stretch
Check out a picture of this exercise here:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=53


Starting Position
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms.

Action
With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.

Breathe deeply and hold for 10-30 seconds.

Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock elbow.

Muscles Stretched: Chest, shoulders, biceps

Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/12/08 12:31 A

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Friday 9/12/08 Triangle Pose
Check out a picture of this exercise here. www.sparkpeople.com/resource/exercis
es
.asp?exercise=283



Starting Position
Stand tall with back straight, feet wider than the hips, and arms in line with the shoulders (like a "T"), palms down. Turn your right toes out to the side and your left toes pointed forward.

Action
Lean to the right as if reaching your right fingertips towards the right wall. From there, bend at the side of the waist, allowing your right hand to fall naturally, resting on your knee, shin, ankle or the floor.

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your arms long and open your chest towards the wall in front of you.

Muscles Stretched: Hips, hamstrings, calves, shoulders, chest

Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/11/08 9:49 A

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Thursday 9/11/08 Torso Stretch
(sorry I forgot to post this last night)
Click on this link to see the demonstration:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=62


Starting Position
This exercise is performed in a seated position with the legs crossed or in the butterfly position.

Action
Clasp hands together and slowly raise them above your head towards the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath. Repeat this stretch twice.

Special Instructions
Be sure to stay relaxed, being mindful of your breathing.

Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/9/08 11:26 P

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Wednesday 9/10/08 Lying Abs Stretch
To view a picture of this stretch, click on this link:
www.sparkpeople.com/resource/exercis
es
.asp?exercise=302


Starting Position
Lie flat on your back with your legs extended and your arms stretched overhead.

Action
Relax the abs and imagine stretching through the center of your body, reaching your toes and fingertips towards opposite sides of the room.

Breathe deeply and hold for 10-30 seconds.

Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Donít allow your lower back to arch off of the mat.

Muscles Stretched: Abs, shoulders


Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/8/08 11:05 P

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Tuesday - 9/9/08 Lying Hip and Glute Stretch
To view a picture of this stretch, click on this link
www.sparkpeople.com/resource/exercis
es
.asp?exercise=301


Starting Position
Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee.

Action
Grab the back of your left thigh and hug your legs towards your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side.

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep your hips down on the mat. To reduce the intensity of this stretch, donít bring your legs towards your chest as much.

Muscles Stretched: Glutes, hips, inner thighs, lower back

Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/7/08 8:34 P

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Monday - 9/8/08 - Stretch of the Day

Child's Pose
(Click the link to see a picture of this exercise) www.sparkpeople.com/resource/exercis
es
.asp?exercise=303


Starting Position
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).

Action
Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips.

Breathe deeply and hold for 10-30 seconds.

Special Instructions
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the shoulders relaxed away from your ears. This is a good compliment to "Upward Dog" stretch.

Muscles Stretched:Back, quads

Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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UNEEKNITTER's Photo UNEEKNITTER Posts: 1,556
9/7/08 8:29 P

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I have decided to add a weekly challenge for the group. Please let us know if you plan to join us just by checking in on the daily check in forum!

This week I will be posting a daily stretch. Stretching is so important and I know that I personally do not spend enough time stretching. So visit this forum each day to see what the daily stretch will be.

Please do not post on this topic so that people can easily find the stretches. Just visit the daily check in and let us know how you do!!

Edited by: UNEEKNITTER at: 9/7/2008 (20:26)
Every day is a new day. Don't regret the past or you won't be able to go forward today.


 current weight: 197.0 
 
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