Basic Stretches video series by personal trainer, Margie Weiss - Multi-Group Stretches
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Margie Weiss: My name is Margie Weiss and this is general stretching. The motions that we're going to do right now, a multi-group, they stretch a lot of different muscles, all within one kind of smooth transitional workout. We're going to take one leg and lift it straight in the air. Now if you're not super flexible, you're going to bend your bottom leg. Top leg is going to be fairly straight, pointing the toe is a little bit easier, hooking the toe is a little bit harder, you can decide what you want to do there. What we're going to do at this point, is trying to get the hands slightly behind the calf, as you breathe, you're going to gently bring that leg down towards the face. You'll notice over here, Jeremy we've said before, is an athlete, and so she has a little bit more flexibility than the normal person. Don't expect that to occur for you at first. This is more normal and it's not bad. If your foot is back in here, that's kind of bad, but if you can get it pass vertical, you're on your way. Obviously, the farther down you get, the more you're stretching your hamstring, which is the muscle in the back of the leg tends to bind. What we're going to then is just bend the leg just a little bit and angle it out to the side in the letter Y. If you're an athlete and you can handle a straight leg, you can do that. Hips are to the ceiling, knees after the side, its the letter V or the letter Y, you can have the foot near the ear or you can have it more to the side, straight out, but you want you belly buttoned and your shoulder is in hips to the ceiling. About 20 seconds in each of those positions, then you're going to bend that top leg, bring it across your body and take your knee to the side. We're going to take a hand and put it on the outside of the foot trying to see the side of the foot, not the base of the foot because you want a flat hand, not hurt that joint. Take your near hand, put it right in the front of your knee, you're pressing your knee away and you're pulling your foot towards your face, as if you're going to kiss your foot. Once you get it to as far around torque as you can, you're going to gently press it down towards the ground, just as far as you can go, minor discomfort, hold that stretch and breathe. We got one more thing where we going to come across. It feels like a violin bow, where you're taking your foot across your body, trying not to lift your hips too much. So, you're not going to have much motion as you go across, but you're going to really feel it deep into the glute, your glute is your rear end muscle, if your foot it higher, you feel at one place, if your foot is a little bit low, you feel it at different place and you can move around and feel where you need the stretch. From there, we're going to just relax, we're going to bend the foot, put it on the ground drop the knee to the floor. We're going to reach our hand back and look the opposite direction of the knee. Take in a deep breath, you're going to release the breath, but that does is allow the fluids to go through the backbone, release it all the way down to your hips and just let it relax, you're getting that backbone. Jeremy is doing it to the right side; Lesley is doing it to the left side. You want to do it to both sides, to keep it balanced. As they come up, they're going to tuck the knee into the chest, grab a hold of it and roll up safely. So that they can come up to a sitting position and then the roll the shoulders a little bit to shake it out.
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