Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「STRETCHES FOR BETTER SQUATS 🍑👌🏼 One of the most common exercises we do but often the one we can’t get quite right... Wether you feel like you’re falling backward as you sit down, you can’t quite get your glutes to activate, or you suffer from knee pain, these stretches will help improve essential mobility in your ankles and hips 🙌🏼 Good technique = better workouts! 👇🏼 Hold each stretch for 10 long deep breaths. ▪️1. PLANTAR FASCIA STRETCH Targets the arches of your feet (tight arches cause loss of mobility in the ankle and tightness in the calf). Ankle mobility is essential for getting deeper in your squat and also allows your to ‘sit back’ and load your glutes, rather than leaning forward when you squat which increases pressure in the knee. TIP! > Hold for at least 1min. This stretch needs time. Start forward and then apply more weight, if you need, by leaning back and eventually sitting up. ▪️2. ANKLE MOBILITY Improves flexion in the ankle by releasing the Achilles & lower calf (Soleus). TIP! > Start with static stretch, aiming to push weight down into your heel while pushing knee forward. Add a rock fwd&back to work deeper mobility. ▪️3. DEEP HIP & GROIN LUNGE Increases hip & groin flexibility to allow deep ‘sit back’ in your squat (which improves glute activation). TIP! > Keep your belly button pulled in to increase hip opening & prevent ‘dumping’ in the lower back. Drop the knee out for last 4 breaths. ▪️4. FORWARD FOLD TO DEEP SQUAT Improves hamstring & hip flexibility & also teaches external rotation of the hip joint (squeezing knees out) as you squat. This stimulates glute activation. TIP! > Feet just wider than hip width (not too wide). Keep heels grounded and squeeze knees OUT (use your elbows to press against inner thighs/knees). Only lower as far as you can keeping heels down...notice how I start with a higher squat then work my way lower. Once warmed up, hold the last squat for 10 breaths. ▪️5. FULL SQUAT Practise slow & controlled bodyweight squats focusing on sitting the hips back FIRST, then grounding on the heels, keeping the chest up, and squeezing the knees OUT as you lower & stand up. . ☺️ #squatmobility #stretches ab♥️x」5月14日 22時20分