[스크랩] Pilates Stretches(31-37) - 종결

31.Pilates Stretches - Side-Lying Abdominal Stretch with Exercise Ball 32.Pilates Stretches - Standing Adductor Stretch with Exercise Ball 33.Pilates Stretches - Standing Hamstring Stretch with Exercise Ball 34.Pilates Stretches - Straight-Leg Hamstring Stretch with Step Tube 35.Pilates Stretches - Supine Abdominal Stretch with Exercise Ball 36.Pilates Stretches - Supine Hip Stretch with Exercise Ball 37.Pilates Stretches - Upper Trapezius and Neck Stretch on Exercise Ball       Pilates Stretches - Side-Lying Abdominal Stretch with Exercise Ball Exercise Description: Side-Lying Abdominal Stretch with Sissel Exercise Ball . Classification: Stretches. Instruction: Lie on your right side on Sissel Exercise Ball with right hip, ribcage and armpit on ball. With legs extended, position right foot on floor in front of left foot for balance. Extend arms overhead and relax them. For more stability, touch right hand to floor. Hold and repeat other side. Pilates Stretches - Standing Adductor Stretch with Exercise Ball Exercise Description: Standing Adductor Stretch with Sissel Exercise Ball . Classification: Stretches. Instruction: Stand with Sissel Exercise ball on right side. Bend right leg and place right knee on ball. Slowly roll ball toward right until you feel a gentle stretch in the inner thigh. Roll ball back to starting position. Repeat with left leg. This is an advanced exercise Pilates Stretches - Standing Hamstring Stretch with Exercise Ball Exercise Description: Standing Hamstring Stretch with Sissel Exercise Ball . Classification: Hamstrings, Stretches. Instruction: Stand behind Sissel Exercise ball. Extend right leg and place right heel on ball. With abdominals contracted, hinge from the hips until you feel a stretch in the back of your thigh. Release and repeat on left leg.   Pilates Stretches - Straight-Leg Hamstring Stretch with Step Tube Exercise Description: Straight-Leg Hamstring Stretch with Sissel Step Tube. Classification: Lower Body, Stretches. Instruction: Lie face up, legs straight. Attach a Sissel Step Tube to right foot and extend right leg toward ceiling, heel up. Hold tubing handles in both hands and keep them close to shoulders. Release and repeat left side.   Pilates Stretches - Supine Abdominal Stretch with Exercise Ball Exercise Description: Supine Abdominal Stretch with Sissel Exercise Ball . Classification: Stretches, Abs, Abdominal Core. Instruction: Lie face up on Sissel Exercise ball with legs bent, knees over ankles. Rest head, back and hips on ball. Bend arms with palms touching in a prayer position. Slowly extend bent arms overhead. Drop the hips and roll forward on the ball for more of an upper abdominal stretch. Roll back over the ball for more of a lower abdominal stretch.   Pilates Stretches - Supine Hip Stretch with Exercise Ball Exercise Description: Supine Hip Stretch with Sissel Exercise Ball. Classification: Stretches. Instruction: Lie face up with right leg extended, calf resting on ball. Bend left leg and cross it over extended right leg, placing left ankle just above right knee. Bend right leg to 90 degrees, pulling ball toward you. Place left hand on left knee without pulling on knee. Hold and repeat other side   Pilates Stretches - Upper Trapezius and Neck Stretch on Exercise Ball Exercise Description: Upper Trapezius and Neck Stretch on Sissel Exercise Ball . Classification: Stretches. Instruction: Sit in neutral on Sissel Exercise ball with shoulders relaxed. Place right hand on abdomen and left hand on side of ball, fingertips pointing to floor. Tilt head to right, allowing right ear to move to right shoulder. For more of a stretch, place right palm on left ear and carefully apply a slight pressure toward right shoulder. Release and repeat other side.

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