Mind and Body
Article by Power Systems Education Team
IT Band Release:
Starting Phase: Sit on the Myo-Release Ball™ with the outside of the upper leg in primary contact with the ball. Place a hand on the floor for support. Extend the leg that is on the ball. Bend the supporting leg behind it and place the foot on the floor.
Action Phase: Gently move over the ball so that it moves up and down the length of the upper leg.
Starting Position: Sit on a mat with your legs bent to a 45-degree angle. Place the Poz-A-Ball™ behind the back, positioning it at the base of the spine. Lean back toward the ball until the shoulders are approximately 6 inches from the floor, or when you begin to feel the abdominal muscles relax.
Action Phase: Contract the abdominal muscles so that the upper body curls to the upright position then lower the body back to the starting position. Arms should be placed across the chest and remain in this position until the repetitions are completed. Repeat for two sets of 10-12 repetitions.
Boat Pose With Adduction (Abs & Inner Thigh)
Start: Position ring around the legs just above the ankles and hold firmly. Knees may be bent and feet flat to the floor. With back straight and neck in spinal alignment, extend arms straight forward and prepare to roll back. Abdominals should be engaged.
Action: Keeping the back straight and arms extended, continue to engage the abdominals and slowly lean back to roughly 60° from floor, slightly lifting feet; knees may remain bent as this is done.
Slowly extend legs straight, so that they are
roughly 45° from floor. Squeeze in with the legs,
pressing the ring.
Up Dog w/ Blocks
Start: Lie face down on a yoga or Pilates mat; place the hands on two yoga block, keeping the legs together.
Action: Inhale push down evenly through your hands and lift the chest up keeping the hips gently pushing down towards the floor. Relax the legs and glutes. Lift the hips and thighs off the floor, pushing the tops of the feet into the ground. Roll the shoulders back and down, keep the shoulders away from the ears. Look up, and hold for 5 to 10 breaths.