Employ the 20-minute flexibility regimen of a renowned athlete to alleviate muscle strain and enhance agility
In the world of high-intensity fitness, it's essential to balance the rigorous workouts with a focus on flexibility and stress relief. Emma Lawson, the second fittest woman on earth at the 2022 CrossFit Games, shares her 20-minute mobility routine that can help you achieve just that. This routine, suggested to be tried on a yoga mat, is designed to release muscle tension, increase flexibility, and aid in stress reduction.
The routine consists of three poses: the Puppy dog, Dragon, and Lizard.
The Puppy dog pose starts with you on hands and knees. Slide your arms far out in front and hold the position for one to two minutes. This pose is a gentle stretch for the spine and shoulders, helping to alleviate tension.
Next is the Dragon pose. In this pose, step your right foot forward, extend your left leg behind, place your hands on your right knee, sink into the front knee, and hold the pose for one to two minutes. Repeat on the other side. This pose targets the hips and thighs, improving flexibility in these areas.
The third pose is the Lizard. Start with your right foot forward, lengthen your left leg back, place your hands (or forearms) to the inside of your right foot, and hold the pose for one to two minutes. Then, repeat on the other side. The Lizard pose stretches the groin and psoas, providing a deep and invigorating stretch.
In addition to these poses, the routine includes the Sumo squat, Wide stance down dog, and Down dog to seal complex. The Sumo squat involves standing with feet wider than shoulder-width apart, pushing hips back, and bending knees to sink into a deep squat position, holding the position for one to two minutes.
The Wide stance down dog starts with hands and feet on the ground, pressing hips into the sky, pressing heels into the floor, taking feet as wide as possible, softening knees, and letting the head hang. Hold the pose for one to two minutes.
Lastly, the Down dog to seal complex involves starting in a down dog pose, dropping the hips to assume seal pose, taking a deep breath, and pushing back up to down dog. Repeat this sequence for two minutes.
Remember, consistency is key when it comes to mobility training. Incorporate this routine into your daily schedule, and you'll soon notice improvements in your flexibility and stress levels. So, roll out your yoga mat and give it a try!
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