fitness I
Lower Body Muscular Endurance Workout
t is the Malaysia Day month! In this issue, let us focus on improving our hip & spinal flexibility to signify the need for better compromise within our multiracial Malaysia.
PIGEON POSE elongates the back, opens the hips, groin, hamstrings
Hold position for 30-60s, 2 sets SETUP & EXECUTION • Sit with your knees bent, feet flat on the floor, arms behind you for support. • Bring your right ankle over your left knee, keeping the foot flex. • Walk your left foot closer to your hip to increase the stretch.
LYING ADDUCTOR STRETCH
CAMEL POSE
RELIEVE MUSCLE TENSION IN YOUR HIPS AND GROIN
IMPROVES SPINAL FLEXIBILITY, STRENGTHEN THE BACK
Hold position for 30-60s, 2 sets
Hold position for 30-60s, 2 sets
SETUP & EXECUTION • Lie on your back, lift one leg up and slowly drop legs out to your side, rest the leg on the floor. • Try to rest the leg on the floor or as close as you can to the floor without causing the other resting leg to get lifted off the ground. • For a deeper stretch, try to use your fingers to hook your abducted leg’s toe and stretch it out further.
SETUP & EXECUTION • Begin by kneeling upright with your knees hip-distance apart. • Rest your hands on the back of your pelvis, with your fingers pointing to the floor. • Lean back, with your chin slightly tucked toward your chest. • If you are comfortable here, you can take the pose even deeper.
by Hazli Bojili FITM Borneo Images | Hazli Bojili Model | Jesssel Michael
31
