Hanging leg and hip raise. One of the most effect core exercises. See website for details. Muscles worked: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, and Internal and External Obliques. Without contraction of abdomen, abs only act as synergists, and the exercise becomes just a hanging leg raise.
Lying side hip raise. An isolation push exercise that works many muscles! Muscles worked: Internal and External Obliques, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle and Lower Trapezii, and Serratus Anterior. See website for benefits of this exercise.
PLANTAR STRETCH FOR PLANTAR FASCIITIS || This plantar fasciitis treatment stretches the calf and plantar fascia ligament. On the edge of a step, place your forefoot on the step with your heel extending beyond the step. Slowly lower your heel below the step until you feel stretching of the calf muscle and in the plantar fascia. Hold for 20 seconds and repeat three times. Repeat for your other foot. Click to read more stretches... kurufootwear.com
When you are inactive for long periods of time, that inactivity will cause the muscle fascia to start to bind together. This prevents the muscles from moving freely against each other, and leads to a stiffness or tightness that limits normal range of motion and prevents freedom of movement. If you adopt a regular stretching program you will ensure that your muscles and their fascia will stay pliable and ultimately will prevent your muscles and their fascia from seizing up.
Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this muscle- and fascia-freeing flow to tune up the whole front line of your body.