[스크랩] Pilates Stretches(21-30)

21.Pilates Stretches - Hip Flexor Stretch on Exercise Ball 22.Pilates Stretches - Hip-Piriformis Stretch on Exercise Ball 23.Pilates Stretches - Kneeling Chest Stretch with Exercise Ball 24.Pilates Stretches - Kneeling Shoulder Stretch on Exercise Ball 25.Pilates Stretches - Quad Stretch with Step Tube 26.Pilates Stretches - Quad-Psoas Stretch with SitFit 27.Pilates Stretches - Seated Hamstring Stretch on Exercise Ball 28.Pilates Stretches - Seated Levator Scapulae Stretch on Exercise Ball 29.Pilates Stretches - Seated Lumbar Mobility Stretch with Exercise Ball 30.Pilates Stretches - Seated Neck Stretch on Exercise Ball       Pilates Stretches - Hip Flexor Stretch on Exercise Ball Exercise Description: Hip Flexor Stretch on Sissel Exercise Ball. Classification: Lower Body, Stretches. Instruction: Straddle Sissel exercise ball with right leg bent in front of ball (knee over ankle) and left leg extended behind ball, left toes facing forward and heel up. Roll the ball forward feeling the stretch on the left leg. Release and repeat right side.   Pilates Stretches - Hip-Piriformis Stretch on Exercise Ball Exercise Description: Hip-Piriformis Stretch on Sissel Exercise Ball. Classification: Lower Body, Stretches. Instruction: Sit with good posture on the Sissel exercise ball. Lift right leg off the floor and cross it over left leg with your knee pointing to the side. Place right hand on right knee. To intensity stretch, bend from the waist, bringing the chest closer to your legs. For variation, turn chest toward left leg. Release and repeat left side. Pilates Stretches - Kneeling Chest Stretch with Exercise Ball Exercise Description: Kneeling Chest Stretch with Sissel Exercise Ball . Classification: Stretches. Instruction: Kneel on hands and knees with ball on your right side. Extend right arm and place it across top of ball. Maintain a neutral back and neck. Gently lower chest toward floor without straining shoulder. For variation, roll the ball slightly forward or back to change the angle of stretch. Hold and repeat other side. Pilates Stretches - Kneeling Shoulder Stretch on Exercise Ball Exercise Description: Kneeling Shoulder Stretch on Sissel Exercise Ball . Classification: Stretches, Shoulders. Instruction: Kneel behind Sissel Exercise Ball with arms straight and palms together. Roll right triceps and elbow on ball with right shoulder pointing to floor and left shoulder to ceiling. Fingertips are pointing away from ball. Release and repeat other side   Pilates Stretches - Quad Stretch with Step Tube. Exercise Description: Quad Stretch with Sissel Step Tube. Classification: Lower Body, Stretches. Instruction: Lie face down, legs straight. Attach a Sissel Step Tube to right foot and bend leg, bringing the heel close to the buttocks. Hold the tubing handles in both hands and keep them close to the back of your head. Release and repeat left side. Pilates Stretches - Quad-Psoas Stretch with SitFit Exercise Description: Quad-Psoas Stretch with SitFit. Classification: Lower Body, Stretches. Instruction: Kneel with right knee on SitFit and left leg bent 90 degrees, left thigh parallel to floor and knee over ankle. At the same time, rest your right foot on ball behind you, shoelaces down. Press your right foot into the ball and release. Then, contract right glute and press pelvis forward. For an advanced stretch, place hands on the floor and lower chest toward floor reaching left arm around the inside of the left leg. Release and repeat other side. Pilates Stretches - Seated Hamstring Stretch on Exercise Ball Exercise Description: Seated Hamstring Stretch on Sissel Exercise Ball. Classification: Lower Body, Stretches. Instruction: Sit with good posture on the Sissel exercise ball. Extend right leg in front of you, heel on floor, toe up. To intensify stretch, bend from the waist, bringing the chest closer to your legs. Release and repeat left side. For variation, place the sole of your shoe on the floor.   Pilates Stretches - Seated Levator Scapulae Stretch on Exercise Ball Exercise Description: Seated Levator Scapulae Stretch on Sissel Exercise Ball . Classification: Stretches. Instruction: Sit in neutral on Sissel Exercise Ball, hands touching sides of ball. Lift shoulders toward ears and turn head to right shoulder. Place left hand behind head. Remain in that position, but drop the shoulders, visualizing shoulder blades moving toward hips. Feel the stretch on the left side of the neck. Release and repeat other side. Pilates Stretches - Seated Lumbar Mobility Stretch with Exercise Ball Exercise Description: Seated Lumbar Mobility Stretch with Sissel Exercise Ball . Classification: Stretches. Instruction: Sit on Sissel Exercise Ball with legs bent, knees over ankles. Place hands on hips. With control, use the abdominals to move the pelvis forward and backward. Imagine rolling your tailbone toward the front of the ball, then toward the back of the ball.   Pilates Stretches - Seated Neck Stretch on Exercise Ball Exercise Description: Seated Neck Stretch on Sissel Exercise Ball . Classification: Stretches. Instruction: Sit in neutral on Sissel Exercise Ball with shoulders relaxed. Place right palm on right thigh and left hand on side of ball, fingertips pointing to floor. Tilt head to right, allowing right ear to move to right shoulder. Then slowly tilt chin away from right ear and toward ceiling. Release and repeat other side.

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