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Workout stretches: 90-90 hip lift, shoulder rotation, couch stretch and more

To help reduce injury, lengthen muscles and unwind, CrossFit Solace owner Jim Loperfido recommends some easy stretches to try before and after breaking a sweat, demonstrated by CrossFit Solace instructor Daniela Dib.

Pre-workout: Shoulder rotation

What it targets: Shoulder and rotator cuff How
Photo Credit: Linda Rosier

What it targets: Shoulder and rotator cuff

How to do it: Lie on your side with an arm on the floor extended overhead with your ear resting on your shoulder. Your top leg should be bent 90 degrees with the thigh perpendicular to your torso. Reach up with a light object in hand and twist your shoulder into external and internal rotation while reaching straight up. Complete two sets of eight to 12 rotations for each shoulder.

Pre-workout: 90-90 hip lift

What it targets: Hamstrings How to do it:
Photo Credit: Linda Rosier

What it targets: Hamstrings

How to do it: Lie on your back with both feet flat on the wall. Knees are bent at a 90-degree angle. Place a yoga block in between your knees. Push heels down on the wall and lift tailbone off the floor. Squeeze yoga block to activate the hamstrings. Do four sets of five full breaths.

Pre-workout: Carioca high knee step over

What it targets: Glutes and deep hip rotators
Photo Credit: Linda Rosier

What it targets: Glutes and deep hip rotators

How to do it: Side step quickly to the right, alternating between lifting your left knee high to your chest and crossing it behind the right foot. Do for as long as space allows (up to two minutes). Change direction and repeat with your right leg lifting.

Pre-workout: Couch stretch

What it targets: Hip flexors, quads, psoas and
Photo Credit: Linda Rosier

What it targets: Hip flexors, quads, psoas and ankles

How to do it: Take a big lunge step forward with your rear leg extremely bent with the knee on a mat. Lean forward and contract the glute of the rear leg and hold for two minutes. Repeat on other side.

Post-workout: Rockback

What it targets: Lower back How to do
Photo Credit: Linda Rosier

What it targets: Lower back

How to do it: Start on your elbows and knees. Push your rear to your heels without losing the position. Take four sets of five deep breaths in through the nose and out through the mouth. Keep your forehead on the ground and triceps close to your kneecaps.

Post-workout: Pigeon pose

What it targets: Glutes and hips How to
Photo Credit: Linda Rosier

What it targets: Glutes and hips

How to do it: Start on your hands and knees. Slide the right knee forward, toward the right hand. Slide the left leg back while keeping hips square to the floor. You can rest upright on your hands or sink down, rest forearms below you, or extend arms fully to the ground. Hold pose for two minutes. Repeat for other side. For an advanced pose: bend the left knee and reach back with your left arm while squaring shoulders to the front of the room. Repeat on opposite side.

Post-workout: Dip

What it targets: Shoulders, quadriceps and hip flexors
Photo Credit: Linda Rosier

What it targets: Shoulders, quadriceps and hip flexors

How to do it: Lie down on the floor, turning the body on its right side. Take the right arm behind the back, perpendicular to the body. Pull back the left foot into the left hand. Hold pose for two minutes. Repeat on opposite side.

Post-workout: Pectoral muscle stretch

What it targets: Pectorals/chest How to do it:
Photo Credit: Linda Rosier

What it targets: Pectorals/chest

How to do it: In a doorframe, position your elbows below your shoulders. Put one foot in front of the other, stepping through the doorway. Reposition elbows at shoulder levels and repeat. Reposition elbows above shoulders and repeat. Hold each pose for 30 to 90 seconds each.

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