Skimble
์•ฑ ์Šคํ† ์–ด์—์„œ ๋‹ค์šด๋กœ๋“œํ•˜์„ธ์š”
์ดˆ๋ณด์ž ์šด๋™

Daily Essentials ๐Ÿ™

์ดˆ๋ณด์ž   23 ๋ถ„๋“ค

๋Œ€์ƒ ์˜์—ญ: Stretching

์žฅ๋น„: Exercise Mat, Foam Roller, Rehab Ball

Nezih Savi
 		    ์ถ”๊ฐ€ํ•œ ์‚ฌ๋žŒ Nezih Savi
Daily Essentials ๐Ÿ™
ํƒœ๊ทธ๋“ค
ํ™ˆ์ง ์šด๋™ ์ŠคํŠธ๋ ˆ์นญ ์šด๋™ ํผ๋กค๋Ÿฌ ์šด๋™ ์žฌํ™œ๋ณผ ์šด๋™
์„ค๋ช…

Perform it first thing in the morning. Dead hang first for 30secs to stretch your back.

Exercises

์„ธํŠธ 1: 1 ๋ผ์šด๋“œ
Ashtanga
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Surya N. A x2, then B x2, then C x2
Gorilla
Gorilla
2 ๋ถ„๋“ค
Forward Fold for 1 min, then Padahastana for 1 min
Inhale Dwe Exhale To Utthita Parsvakonasana
Inhale Dwe Exhale To Utthita Parsvakonasana
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
5 Breath for each Left & Right
Wide Forward Bend - Tripod โ€ข Prasarita Padottanasana
Wide Forward Bend - Tripod โ€ข Prasarita Padottanasana
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
5 Breathes
Half Lotus Tree
Half Lotus Tree
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Garland Pose
Garland Pose
1 ๋ถ„
Butterfly
Butterfly
1 ๋ถ„
Hip flexor stretch
Hip flexor stretch
12 ํšŒ
Four variations of the stretch, both sides
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
12 ํšŒ
Bridges With Ball Squeeze
Bridges With Ball Squeeze
12 ํšŒ
Shin Grabs
Shin Grabs
1 ๋ถ„ 15 ์ดˆ
left side
Shin Grabs
Shin Grabs
1 ๋ถ„ 15 ์ดˆ
right side
Lying Torso Twists
Lying Torso Twists
1 ๋ถ„ 30 ์ดˆ
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 ๋ถ„ 30 ์ดˆ
Extended Child's Pose
Extended Child's Pose
1 ๋ถ„
Runner's Lunge with Stretch
Runner's Lunge with Stretch
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Camel
Camel
1 ๋ถ„
Bridge
Bridge
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Candlestick Deck Squat
Candlestick Deck Squat
์‹คํŒจ๊นŒ์ง€ ๋ฐ˜๋ณต
Cobra Pose With Reps
Cobra Pose With Reps
12 ํšŒ
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 ๋ถ„

๊ด€๋ จ ์šด๋™

Morning Stretch N' Warm Up
Morning Stretch N' Warm Up
16 ๋ถ„ 25 ์ดˆ, ์ดˆ๋ณด์ž
Morning Routine
Morning Routine
20 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Stretching My Back
Stretching My Back
11 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Daily Stretch Back Pain
Daily Stretch Back Pain
20 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Back Stretches
Back Stretches
15 ๋ถ„ 30 ์ดˆ, ์ดˆ๋ณด์ž
6 Minute Stretch
6 Minute Stretch
6 ๋ถ„๋“ค, ์ดˆ๋ณด์ž
Power Systems Myo-Roller
์ด ์šด๋™์˜ ์ตœ๊ณ  ์„ ํƒ

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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โœ“ ๋‹จ๊ณ„๋ณ„ ๋ฉ€ํ‹ฐ๋ฏธ๋””์–ด ์šด๋™์„ ๋”ฐ๋ผํ•ด
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์ตœ๊ณ ์˜ ์šด๋™ ์žฅ๋น„๋กœ ์ด ์šด๋™์„ ํ•ด๋ณด์„ธ์š”. ๋ธ”๋ฃจํˆฌ์Šค ์ฒด์ŠคํŠธ ์ŠคํŠธ๋žฉ ์‹ฌ๋ฐ•์ˆ˜ ๋ชจ๋‹ˆํ„ฐ ๋˜๋Š” ์Šค๋งˆํŠธ์›Œ์น˜๋ฅผ ์‚ฌ์šฉํ•˜๋Š” ๊ฒƒ์„ ์ถ”์ฒœํ•ฉ๋‹ˆ๋‹ค. ์ด๋ฅผ ํ†ตํ•ด ํ›ˆ๋ จ ์ตœ์ ํ™”์™€ ์„ฑ๋Šฅ ์ถ”์ ์ด ๊ฐ€๋Šฅํ•ฉ๋‹ˆ๋‹ค.

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