nurture yourself

This is great stretch option for you when your gluts are really pretty tight!!! GREAT because you can really control and ease into the stretch 👌🏼

My poor legs and butt!

I've asked too much of them and they have not appreciated it 😬

Gluts in particular are feeling very sensitive, you know that bruised feeling when you sit down 😩

#1 Demonstrating right hip
** Video in real time so you can see how slowly I move into the stretch and how I can really control depth of stretch 👌🏼

📢 Wall is not essential. I find it helps me keep left leg relaxed.

• Both feet against the wall
• Keep left leg straight and cross right ankle onto your left thigh, just above your knee
• Sit up nice and tall
• I use my fists to hold myself up and keep my back nice and straight
• Start to bend your left leg, just enough to get a gentle stretch around right hip
• As time goes on, and tensions release, you'll bend more into left knee and scoot your butt closer to the wall.
• Movements do not have to be big. Note how small my edging forward is

‼️If you are seeing a health care professional for any injuries, please seek their advice before trying any of these stretches.

Questions & queries always welcome 😄

I'm going to start with the punch line:
There is no substitute for the foam roller!

I've been 2 wheeling everywhere 🚴🏻‍♀️ and loving it!

Quaddies are feeling it!! Especially outter quads 😩

Searching for an alternative to the foam roller due to sensitive muscles....

There isn't one.

Good news is, after a few rolls up and back the torture subsides 👌🏼

I'm fairly certain I'm not alone in describing the foam roller as torture 😫 right? BUT it's benefits and muscular relief experienced far outweighs the torture 😍

🔥My hot tips:
• The slower the better
• Be mindful to not crunch into your lower back
• Keep your legs relaxed and let them simply rest on the roller (this takes practice)
• Use your forearms to hold yourself up and walk forward and back
• I roll up the middle of my thighs, lean a little to one side and roll back. Roll back up the middle then lean to the other side. This gets your outter thighs nicely 👌🏼(the video demonstrates this)

🔥 You can get a bonus lats stretch if you keep your arm outstretched a little (see video)🔥

Any questions? Queries?
Fire away 🙂