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Quadricep Stretch


Quadricep Stretch - Innergy Corporate Yoga Inc.



BENEFITS

Stretches quadricep (front of thigh), opens hips, strengthens standing leg, tones abdominal muscles, improves balance, realigns posture and more.


INSTRUCTIONS

Step 1: Remove your socks and shoes if possible.  Stand with your feet hip distance apart, feet parallel to each other.  Stand away from your chair and desk. Contract your abdominal muscles, lift your chest up and relax your shoulders back and down.

Step 2: Find a focal point that you can gaze at with your eyes, to help with balance.  Shift all of your weight into your right foot.  As you inhale, bend your left leg behind you and reach down and grab your left ankle or foot with your right hand. As you exhale, gently squeeze your left heel in toward your buttocks.  If you need more help with balance, hold onto your desk or chair with your right hand.

Step 3: Stay here for 3-5 breaths. As you inhale, grow taller and as you exhale, squeeze your left foot in. Do NOT let your ribs pop forward; instead keep your hips pressing forward, tailbone tucked in and ribs flat. Stay tall and lifted.

Step 4: To come out, release your foot down.  Shake out both legs and repeat on the other side.



 
 
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