FITNESS, BLOG & MOTIVATION influenced by Metal Music
Happy Stretchy Halloween – COOL DOWN
The Happy Stretchy Halloween COOL DOWN fits perfectly to the Happy Sweaty EXERCISES. The stretching reduces the muscle tension and the body adjusts to regeneration. If you don’t like it “sweaty”, you can also do the COOL DOWN solo as a stretching unit. This wonderfully promotes mobility, which many of us unfortunately lack.
Generally, you should go gently into the stretch. Breathe relaxed during stretching and expand the stretch as you exhale. We stretch statically – with one exception. This means that you spend about 30 seconds in each stretching exercise. Just follow the music a bit, it fits perfectly. It is very important that the stretching never hurts. Otherwise the stretch reflex (myotatic relfex) will take effect. You can find detailed information about stretching in my extended blogpost Stretching wide-stretched.
Happy Stretchy Halloween – COOL DOWN
IN THE MIDDLE OF A HEARTBEAT
Abductor Stretch
Sitting on the floor, we lean on one hand. The opposite leg turns over and the foot is placed at knee height. It is important that the hip remains completely on the floor. The intensity can be controlled by slightly tilting the upper body. We take them alternately both sides twice.
Quadriceps Stretch
In the lateral position we grab the upper foot and pull it to the buttocks. Keep your knees closed and your pelvis in front. Each thigh front is stretched once.
Adductor Stretch
Spread your legs far while sitting. Lean forward with your back straight. In this exercise we stretch dynamically, which means that you are allowed to make very slight feather movements forward. And crawl forward with your hands. An intensification is also possible with the further stretching of the legs.
Glute & Hip Stretch
Make yourselves comfortable on your backs and roll over a leg. Both knees are bent. Pull the bent leg towards the body. The closer the leg is to the body, the more intense the stretching becomes. Then change the leg.
A TALE THAT WASN’T RIGHT
Glute Stretch with crossed leg
In the upright position, one leg is flexed over the other. Pull the turned over knee towards the chest. The shoulders remain on the floor. Stretch twice per leg.
Lower Torso Stretch with overturned leg
Remain in the upright position and extend your arms laterally to a T. Stretch one leg over the resting leg. Hip and back follow the movement. The shoulders remain on the floor. Again, stretch each leg twice.
Butterfly
You come back to sitting cosily. Put the soles of your feet together. Lean forward with your back straight. The forearms can gently press against the leg to increase the stretch.
HOLD ME IN YOUR ARMS
Torso Stretch
Sitting, extend one leg sideways. The foot of the other leg lies against the thigh of the stretched leg. The hands reach towards the toes, the head sinks onto the stretched leg. Again, stretch to both sides.
Torso Stretch with plank arms
In the prone position, lift up the upper body with the forearms. The hip remains on the floor.
Torso Stretch with straight arms
Now lift up the upper body with your hands. Also here, the hip remains close to the ground.
Torso Stretch in rotation
Now one arm is bent, in a way that the shoulder is turned to the ground. After stretching, return to the middle and straighten again (see previous exercise). Then do the stretching to the other side. Afterwards lay down for a moment.
FOREVER AND ONE (NEVERLAND)
Standing Forward Bent
Get on your feet and stretch your legs slowly. Keep your upper body flexed, your hands on the ground if possible.
Slow Rolling Up
The upper body is now erected as slowly as possible, vertebra by vertebra. Breathe briefly when standing upright.
Chest Stretch
Place the crossed hands on your head. The backs of the hands rest on the head. The elbows gently pull back.
Triceps Stretch
Put one hand in the neck with the elbow pointing upwards. The other hand grabs the upper hand from below behind. If the hands cannot grab each other, use a towel to help. Do the stretching on the other side as well.
Hand Flexor Muscle Stretch
Cross your fingers and stretch your hands forward in front of your chest. The palms of the hands point forward. Do not stretch too hard and not too fast.
At the end move the whole body tenderly again. Circle your head briefly, roll your shoulders, rotate everything once. Slowly and gently. Breathe in and out three times and enjoy a relaxed body!
