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#quadstretch

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👋Have tight quads? Who doesn't?👋
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🔹Meet the Contract-Relax Quad Stretch🔹
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The contract-relax technique uses the development of tension in a muscle by isotonic contraction to facilitate relaxation & therefore stretch a muscle. By facilitating the relaxation of muscles we can improve circulation and improve extensibility of myofascial tissues!!!
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Things you need:
1⃣ grab a band, belt, towel, bed sheet, etc. to use around your feet.
2⃣ grab a foam roller, bolster or roll up a towel/pillow to use under your knees. (a foam roll might be a bit too much for some people, esp those with low back pain so start small).
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The steps:
1⃣ place your band (or whatever you choose) around feet & hold the end of it in your hands.
2⃣ lay on your stomach with your knees elevated.
3⃣ while keeping knees and feet together, press your hips towards the table ⬇ & try to extend your knees ➡ by contracting your quads against the resistance in your hands.
4⃣ contract the quads for 3-6 seconds then relax 3-6 seconds.
5⃣ continue this cycle 5 times & each time during the relax phase try to pull the feet closer to your butt by pulling the band with your arms.
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You can thank me later!👊🏼💥
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@clinicalathlete #clinicalathlete #quadstretch via @thephysiofix

One of my fave pose and it keeps coming up in challenges. 💃🏻💖
#UbhayaPadangusthasana for #BalanceKingdom .

SLIDE for video how to enter it, before trying I usually do general warm up and these specific for the pose: • ragdoll for hamstrings
• navasana for core
• shoulders stretch
• revolved head to knee • and any hip flexor strengthening.
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Before straightening both legs, I prefer to get my balance first by engaging the core and keep both sitting bones on the mat, once you're balance then easier to straighten legs without falling 😁
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#parivrttasuryayantrasana #navasana #yogaeverydamnday #yogi #yogaeveryday #igyoga #instayoga #yogapose #yogagirl #yogisofinstagram #instayoga #yogainspiration #yogachallenge #igyogachallenge #selfpractice #quadstretch #baliyogateacher #yogainbali #igyogaindonesia #igyogacommunity #yogapants #yogapose #hipflexor #hamstringstretch #coreworkout #twistedboatpose

✨✨✨ She was beautiful, but not like those girls in the magazines. She was beautiful, for the way she thought. She was beautiful, for the sparkle in her eyes when she talked about something she loved. She was beautiful, for her ability to make other people smile, even if she was sad. No, she wasn't beautiful for something as temporary as her looks. She was beautiful, deep down to her soul.
She is beautiful. F. Scott Fitzgerald (Thank you, @schun for that beautiful excerpt!) ✨✨✨
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It’s day 9️⃣ of #yogabodylove and we are celebrating our thighs with #yogischoice of #quadstretch 🎉 I chose a #lowlunge #mermaidvariation 💐
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Hosts: @jonathanphair @asanavanessa @bchanwarrior @schun @queeniephair
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Sponsors: @werkshop @yogisurprise @byoganow
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#sobermom #fitnessaddict #goodvibes #soberlife #soberissexy #strongnotskinny #yoga #yogi #yogapants #bootygoals #inversionjunkie #yogaeverydamnday #yogagirl #bendygirl #soberstrong #tattedgirl #bendyyogi #tattedyogi #yogaphotography #crazysexyyoga #practiceandalliscoming #yogainstructor #yogischoice #yogachallenge #transformationtuesday

🐢 Slowly getting back to my #backbends I was gonna try to do the thunderbolt pose here but I could feel that pinch with the stretch I was making from my navel down to my lower abdomen stitch #postop so I stopped in this #camelposevariation 😬 *
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DAY 1️⃣ of #RockYourWorld2017 is Backbend Day *
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Hosted by
😎@yogamand
😎@sirisyoga
😎@elena_miss_yoga
😎@simplemuffin
😎@helen_garner_yoga
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Sponsors .
❤@runandrelax
❤@bendbalancewheel
❤@the.human.theory *
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#monnthursbackbend with #thebestbackbendcrewever *
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#camelpose #camelposevariations #ustrasana #quadstretch #kneestrength #heartopener #balancepractice #balancepose #yogabeginner #newyogi #yogafit #yogabend #backbend #backbending #backbender #yogastretch #bendyyogis #flexiyogi

Managed to squeeze in a lunchtime class yey 🤓 (kindly ignore demon eyes, back fats and awkward hands lel 🤣) #quadstretch #backbend #awkz

Full Wheel is usually seen as the "go to" backbend and ha many health benefits. It opens the front body and heart space, stretches the chest, shoulders, and quads, and strengthens the back body and glutes. In an internally oriented and rotated (sitting at a desk all day, shoulders and head hunched forward) society, this pose is extremely beneficial. Make sure you are getting in and out of it correctly and safely! To come out, reverse the steps slowly. Most importantly make sure you are warm before you try this! (Look at some of our previous posts) Thanks for sharing @catbradleyyoga #inflexibleyogis ・・・
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Lie on your back bring heels to butt and measure them that they are hip width by placing your arms by your side. If not you will feel every bit of this in your lower back.
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Ensure you have feet turned in so outside edges of your feet are parallel to the edges of your mat. Again this needs a physical examination because trust me they are never as straight as you think they are 🤔
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Take hands overhead with fingers facing the shoulders. Keep elbows shoulder width. .
Press into the feet and curl the spine off the floor starting with the lumbar. Lifting vertebrae by vertebrae tuck the tailbone as you lift to create as much space in the spine as you can. .
Pause on your upper back.
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It's important to pause at each step, find your breath.
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When you feel ready press into the hands and lift to the crown of the head. Keep the elbows parallel and arms strong so don't bear too much weight on your head. .
Stay right here if this is enough for you. Don't ever push it, find your comfort at each stage first. .
A pose is not a pose unless you can breathe! Think of a baby's first breath that's how you breathe life into a pose. ❤
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When you feel ready lift the chest as high and back as you can. Heart over hands. .
The biggest tip I can give you here is tuck your chin at this stage, this helps lengthen the spine one last time before you full extend.

took a much needed #yoga break during my first #run in a long time. getting ready for Saturday's @wanderlustfest in #DC , one of my fav events of the year, and the kindest triathlon ever 😉 • #quadstretch amidst the cotton • #yogainahallway to getting off my bum and on the run 🏃🏽‍♀️

My current favorite stretch. You need to find a chair or something that is the right height for you, keeping knees parallel and spine neutral. #hurtsogood #quadstretch #recovery #workhardplayhard #livehealthy

Morning coffee and stretch to get us ready for today's workout! #fitnessmotivation #pilateslovers #atx #quadstretch

MOST RECENT

Teaching two #hotyoga classes this evening!
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6.45pm FG &
8.30pm FLY arm balance focus class -
Both at Fierce Grace Primrose Hill
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#saddlepose #quadstretch #hipflexorstretch #yogalove #yogaeverydamnday #yogaandtattoos

Don't forget to stretch! And this one is a brutal one! Inspired by the #yogapose or stretch where you're on your back. #quadstretch #cheststretch #shoulderstretch #flexibility #yoga #limber #personaltrainer #personaltraining #lvac @lvacgram

Feeling a bit poorly today lads it was a struggle to get up... So yea this pic was taken in nicer weather and when I was feeling better. Heads a bit melted today! Any yogi recommedations for a cold? #splits help at all? No?

Shoulder rotator cuff exercises can be a good starting point to work on baseline strength after shoulder injuries. Ensure the movement is pain free and causing some muscular fatigue through the shoulder

✨✨✨ She was beautiful, but not like those girls in the magazines. She was beautiful, for the way she thought. She was beautiful, for the sparkle in her eyes when she talked about something she loved. She was beautiful, for her ability to make other people smile, even if she was sad. No, she wasn't beautiful for something as temporary as her looks. She was beautiful, deep down to her soul.
She is beautiful. F. Scott Fitzgerald (Thank you, @schun for that beautiful excerpt!) ✨✨✨
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It’s day 9️⃣ of #yogabodylove and we are celebrating our thighs with #yogischoice of #quadstretch 🎉 I chose a #lowlunge #mermaidvariation 💐
-
Hosts: @jonathanphair @asanavanessa @bchanwarrior @schun @queeniephair
-
Sponsors: @werkshop @yogisurprise @byoganow
-
#sobermom #fitnessaddict #goodvibes #soberlife #soberissexy #strongnotskinny #yoga #yogi #yogapants #bootygoals #inversionjunkie #yogaeverydamnday #yogagirl #bendygirl #soberstrong #tattedgirl #bendyyogi #tattedyogi #yogaphotography #crazysexyyoga #practiceandalliscoming #yogainstructor #yogischoice #yogachallenge #transformationtuesday

Today I focused a lot on my hips and back. I've been doing this low lunge variation to work my quads more and it forces me to focus on balance that I don't need to do when my rear foot is down.
#lowlungevariation
#anjaneyasana
#anjaneyasanavariation
#menofyoga
#yogadudes
#yogaguys
#yogaeveryday
#yogaeverydamnday
#quadstretch

Needing this #quadstretch today on the #pilatestower after this mornings WOD consisting of box pistols, wall balls, and jumping lunges @ #crossfit 😁💪🏼 #roundrockpilates #atxfitness #austinpilates #fitmom #fitroundrock #roundrockfitness #roundrockpilates

Stretch of the day
It’s well known for a reason…. It works
A calf stretch using a stair is a staple stretch for all runners.
A stretch a day keeps the injuries away!

#stretchoftheday #turnaroundtherapy #sportsmassage #injury #injuryprevention #prevention #movementismedicine #painfree #injuryfree #stretching #musclepain #painrelief #quadriceps #quadstretch #runner #instarunner #London #parklandwalk

One of my fave pose and it keeps coming up in challenges. 💃🏻💖
#UbhayaPadangusthasana for #BalanceKingdom .

SLIDE for video how to enter it, before trying I usually do general warm up and these specific for the pose: • ragdoll for hamstrings
• navasana for core
• shoulders stretch
• revolved head to knee • and any hip flexor strengthening.
.
Before straightening both legs, I prefer to get my balance first by engaging the core and keep both sitting bones on the mat, once you're balance then easier to straighten legs without falling 😁
.
.
. .
.
.
#parivrttasuryayantrasana #navasana #yogaeverydamnday #yogi #yogaeveryday #igyoga #instayoga #yogapose #yogagirl #yogisofinstagram #instayoga #yogainspiration #yogachallenge #igyogachallenge #selfpractice #quadstretch #baliyogateacher #yogainbali #igyogaindonesia #igyogacommunity #yogapants #yogapose #hipflexor #hamstringstretch #coreworkout #twistedboatpose

🐢 Slowly getting back to my #backbends I was gonna try to do the thunderbolt pose here but I could feel that pinch with the stretch I was making from my navel down to my lower abdomen stitch #postop so I stopped in this #camelposevariation 😬 *
*
DAY 1️⃣ of #RockYourWorld2017 is Backbend Day *
*
*
Hosted by
😎@yogamand
😎@sirisyoga
😎@elena_miss_yoga
😎@simplemuffin
😎@helen_garner_yoga
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Sponsors .
❤@runandrelax
❤@bendbalancewheel
❤@the.human.theory *
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#monnthursbackbend with #thebestbackbendcrewever *
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#camelpose #camelposevariations #ustrasana #quadstretch #kneestrength #heartopener #balancepractice #balancepose #yogabeginner #newyogi #yogafit #yogabend #backbend #backbending #backbender #yogastretch #bendyyogis #flexiyogi

Apparently ants stretch when they wake up.... Ants... 🌳 // #yoga #yogaathome #stretching #asana #hipopener #quadstretch

"If only our eyes saw souls, instead of bodies. How different our ideals of beauty would be" of ourselves and of others. #begintheshift .
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Munch on that concept for a moment... as I surely did as we are going into Day 9 of #BodyYogaLove. In the last 9 days, I have been grateful for this challenge, providing me with several moments of self reflection as the days have gone by. And not just showing it in a picture (and letting go of what the picture looks like) but truly embracing and appreciating what it is to love my body for everything it does for me (limitations and all).
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I began yoga years ago after a few years of intense running and training long distance, as a means to find some flexibility in my hamstrings, quads, psoas and hips. Yoga gave me so much more. But through my yoga journey, my legs have needed a lot of love, movement and patience. Through the years it was easy to get frustrated doing yoga with my "powerful thighs" (as one teacher called it) as sooo many yoga poses feel better with open hammies and/or quads. I admit, I have injured myself a couple times, trying to cram myself into a pose my legs weren't ready for but my impatient self and ego had to do, and have learned from those moments.
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Today as we celebrate and love our thighs, our legs, this picture is exactly where I am today, practicing my fave quad stretch. And Nothing more. No filters. No judgement. No expectations. I honor my powerful, strong, sometimes inflexible thighs, for carrying me and being patient with me, even when I wasn't patient with them. So grateful for this challenges and getting to see all the body love everyone else is sharing 🙏🏻.
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Check out the amazing hosts:
@jonathanphair
@asanavanessa
@bchanwarrior
@schun
@queeniephair
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Awesome Sponsors:
@werkshop
@yogisurprise
@byoganow
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Top: @lululemon | Leggings: @beyondyoga
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#teamwerkshop #igyogachallenge #yogachallenge #werkshop #yogalove  #yogateacher #bodylove

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