[스크랩] Pilates Stretches(11-20)

11.Pilates Stretches - Standing Twist with Body Toning Bar. 12.Pilates Stretches - Supine Lying Hamstrings Stretch with Body Toning Bar 13.Pilates Stretches - Abdominal Stretch on Sissel Exercise Ball with Body Toning Bar 14.Pilates Stretches - Chest and Shoulder Stretch on Sissel Exercise Ball with Power Weight Ball 15.Pilates Stretches - Adductor Stretch on SitFit. 16.Pilates Stretches - Extending Back Bridge on Exercise Ball with Power Weight Ball 17.Pilates Stretches - Groin Stretch on Exercise Ball. 18.Pilates Stretches - Hamstring Stretch on SitFit 19.Pilates Stretches - Hamstring Stretch with Tubing 20.Pilates Stretches - Hip Extension on Exercise Ball       Pilates Stretches - Standing Twist with Body Toning Bar Exercise Description: Standing Twist with Sissel Body Toning Bar. Classification: Upper Body, Stretches. Instruction: Begin by standing feet hip-width apart and place the Sissel Body Toning Bar behind the neck resting on the upper traps. Contract the abdominal muscles and exhale twist to one side maintaining an upright posture, alternate sides. Try not to swing or use momentum, go slow. Repeat 15 to 20 times. Pilates Stretches - Supine Lying Hamstrings Stretch with Body Toning Bar Exercise Description: Supine Lying Hamstrings Stretch with Sissel Body Toning Bar. Classification: Stretches, Hamstrings. Instruction: Lie on the back and place the Sissel Body Toning Bar under one leg resting the hamstring, calf and heel on the bar. Keep holding onto the bar and flex the foot. The bottom leg can be straight or bent depending on your flexibility. Hold for 45 seconds to a minute.   Pilates Stretches - Abdominal Stretch on Sissel Exercise Ball with Body Toning Bar Exercise Description: Abdominal Stretch on Sissel Exercise Ball with Sissel Body Toning Bar. Classification: Abdominal Core, Back, Shoulders, Stretches. Instruction: Begin with head and shoulder blades on Sissel Exercise Ball in a supine position, knees are directly over-top of ankles, tips are toward floor. Inhale slowly extend back on ball raising the Sissel Body Toning Bar over the head. The option is to hold here for 1 minute or repeat this exercise 10 times holding for 2 seconds each repetition   Pilates Stretches - Chest and Shoulder Stretch on Sissel Exercise Ball with Power Weight Ball Exercise Description: Chest and Shoulder Stretch on Sissel Exercise Ball with Sissel Power Weight Ball. Classification: Stretches. Instruction: Start from a ball bridge position, body weight centralized to the top of the shoulder blades while the hips shoulders and knees are maintained in parallel alignment. Keep the knee directly above the heel. The arms begin out to the side from the shoulder, palms facing toward the ceiling. Slowly lower the arms to the floor, allowing the chest to relax while maintaining a stable body position. Lower the Sissel Power Weight Balls to a comfortable stop, then hold for a minimum of 30 seconds.   Pilates Stretches - Adductor Stretch on SitFit. Exercise Description: Adductor Stretch on SitFit. Classification: Lower Body, Stretches. Instruction: Place SitFit on a stool. Straddle the stool sideways with your left leg extended behind you, toe pointing to the side, and your right leg bent in front of you, knee lined over ankle. Reverse straddle so the right leg is extended behind you and the left leg is bent in front of you.   Pilates Stretches - Extending Back Bridge on Exercise Ball with Power Weight Ball Exercise Description: Extending Back Bridge on Sissel Exercise Ball with Sissel Power Weight Ball . Classification: Stretches. Instruction: Start from a crouched position, Sissel Exercise Ball placed to the centre of your middle back. Keep the Sissel Power Weight Ball at the shoulder. Leading with the arms, power up from the heels in a slow controlled fashion, allowing the ball to roll along your spine, finishing the movement when the body is fully extended. Return to the start position in a slow controlled fashion.   Pilates Stretches - Groin Stretch on Exercise Ball Exercise Description: Groin 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. The left foot should be turned sideways, sole of shoe on floor. Roll the ball forward feeling the stretch on the left leg. Release and repeat right side Pilates Stretches - Hamstring Stretch on SitFit Exercise Description: Hamstring Stretch on SitFit. Classification: Lower Body, Stretches. Instruction: Place SitFit on a stool and sit on it with good posture. Extend one leg in front of you, heel on the floor, toe to the ceiling. Slowly hinge from the hips, bringing your chest toward your thighs. Do not round the back. For variation, remain in the same position but place the sole of the shoe on the floor.   Pilates Stretches - Hamstring Stretch with Tubing Exercise Description: Hamstring Stretch with Sissel Tubing. Classification: Lower Body, Stretches. Instruction: Lie face up, legs straight. Bend right leg and attach a Sissel tube to right foot. 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 - Hip Extension on Exercise Ball. Exercise Description: Hip Extension on Sissel Exercise Ball. Classification: Glutes, Stretches. Instruction: Assume a bridge position with your shoulders and head on the Sissel exercise ball and your knees over your ankles. Your knees, hips and shoulders should be aligned. Slowly lower hips toward floor, keeping the knees over the ankles. Then, lift hips away from floor until they are back in line with knees and shoulders. To intensify, perform on one leg.

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