Exercices

116 Pins
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5 Sections
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2w
By
Valérie
✨️ TWO exercise routine for tight ankles ✨️ 1️⃣ "Fisherman's Stretch" 🔹️ part 1 👉 hold the stretch for 60 sec 🔹️ part 2 👉 3 rounds of pushing big toe into the floor for 10 sec followed by pushing heel to floor while using front of ankle to pull knee closer to the wall for 10 sec 2️⃣ "Squat Calf Raises" 🔹️ squat to the position where heels just barely start to come off floor 🔹️keep hips & knees stationary as you perform a calf raise (push big toe into the floor & make calf muscle work), then...
Stiff joint? May be you should try this routine in the morning to release stiffness. • • Video Credit go to By @maysyoga

mobilité

21 Pins
Stop struggling with shoulder discomfort! These pain-relief exercises are designed to loosen up tight muscles, reduce inflammation, and get you moving again! 🙏💪 🔸 Strengthen weak shoulder muscles 🔸 Target areas of discomfort 🔸 Simple movements for lasting relief No gym? No problem! Start feeling better today. 💯 Drop a 💪 if you’re ready to relieve your shoulder pain! #PainReliefExercises #ShoulderHealing #HomeWorkouts
This is one of those manual “tricks” that helps to open up that shoulder range of motion… really damn quickly 🧙‍♂️ - This one in particular is working through the muscles in your chest and rotator muscle groups which can greatly impact your shoulder 🔥 This move is incredible!! - Give this a try and let me know how it feels! 🕺🏻 - As always, if this move causes you pain, decrease the range of movement. If pain persists, stop the exercise! 🤗
🙋🏽‍♂️First you tweak your shoulder working out. You rest it a few days and wait for the pain to go away. You jump back in where you left off and feel the pain come back a few weeks later. Rinse and repeat. ➡️So many people just come to the conclusion that either their workouts are bad for their bodies, or they push through and accept pain as a part of the process. 🙌🏽The rest and re-injure cycle isn't your only option! If you hurt your shoulder working out, give 100% to figuring out a likely cause, and following a clear plan to help you get back! 💡The biggest pitfall in most people's shoulder rehab is not knowing when and how to progress the exercises. 🏋️If you are training in overhead positions, light band exercises with your arms by your side WON'T prepare you for that.

cou et epaules

35 Pins
Full arm workout below 💪🏼 FYI: 14-days of free barre expires April 1 babes. Get it in my bio. Grab 1-3lb weights and try each move for 30 seconds. When you work with lighter weight you’ll target more holistic muscles here so keep it light. TRUST ME that you’ll still max out (even tho it looks easy!) 1. Barre Y Press 2. Barre Y Press Tiny Lift 3. Forward Slide 4. Barre Chest Press 5. Goal Post Open / Close 6. Overhead Pull Down 7. Rotator Hinge You can do this with me in my most recent barre class “FLICK IT | Upper Body” … enjoy!
💚💚Tighten your bat wings with just 4 moves arm flab exercises doing this home workout with no equipment 💪🏽

bras

5 Pins
🦶🏻Did you know that strong feet can prevent 👉🏻knee pain 👉🏻hip imbalances 👉🏻low back pain? It’s crucial to strengthen & stretch your feet. By strengthening the foot, shin & calves you create more stability in your back kinetic chain👌🏻 📍Save this and practice Still struggling with these?😮‍💨 Then let’s get you an individualised solution ✅

chevilles

16 Pins
Hip Mobility: EXTERNAL rotation Limited of hip mobility & strength can get in the way of squats, playing sports/changing direction, getting in/out of cars, daily life —it adds up. If an athlete lacks range in a joint but needs the motion, the body will try and make up for it elsewhere during activity. Lack of range could be due to a few things including lack of strength, increased muscle tension, and even structural variations. It’s imp to honor our hip sockets are all unique and may limit the way things move. BUT we still have to own this motion to SOME degree! Whether you’re dealing with a labral tears, hip impingement, back pain, hip tightness/knee pain, or balance and are active in sports from baseball to dance — OWN that hip ER and you’ll own your hip strength! Strong hips
Hip internal rotation holding you back?🤔 The secret to better hip internal rotation isn't just stretching - it's retraining and strengthening 👉 band assisted drills help to dissociate movement of the leg (femur) from the pelvis 👉 strengthening through a combination of ground and standing drills solidifies new ranges of motion Be consistent. Be patient. And you will regain your range of motion 💛

hanches

38 Pins