Audrey Kim
These exercises are focused on different parts of the body. You can choose to do all of them or just one! I recommend doing these after you workout so you won’t get sore the next day. Additionally, you can do them in the late afternoon if you want a relaxing way to settle down. These exercises strengthen your body and prevent injuries from arising.
CORE
Name: Floating/swimming
Environment/Equipment: yoga mat or soft surface
Helps: tone stomach and strengthen core
How to do it:
Start by laying on your stomach with your legs hip distance away from each other. Your forehead should be on the ground. Place your arms out in front of you like you are swimming. When you are ready lift your legs and arms up forming a U shape (shown here). Flutter your legs up and down like you are kicking water. One leg up while the other is down. Count to 30 while continuing this exercise and then relax for 30. Repeat this 2 to 3 times.
ANKLES
Name: Towel grabbing
Environment/Equipment: small towel
Helps: Strengthen ankle, no twisted ankles, stronger upper foot(talus)
How to do it:
Sit down and put one foot on the towel with your leg bent (as shown below). Make sure your foot is flexed on the towel and not gripping it or arched too much. Slowly scrunch your toes toward you. This will pull the towel into ruffles. Do the motion 12 times or till the towel is pulled to the end. Repeat once more.
CALVES
Name: Wall stretch
Environment/Equipment: Wall
Helps: Lengthen thighs
How to do it:
Start by lining your body up with the wall. Put your hands on the wall out in front of you and take two steps back(starting position shown left). Make sure your butt is down and engaged because you won’t feel the stretch if your butt is up. Now bend your knees in a “plie” position and then straighten and raise your heels off the floor as much as you can. This is called releve. Then release back down. Repeat this exercise 10-12 times. If you don’t feel a stretch(which is normal), do one foot at a time. While one foot is bent the other is stretched/straight.
THIGHS
Name: Butterfly stretch
Environment/Equipment: n/a
Helps: Sore inner thighs and lengthens thigh muscles
How to do it:
Sit down and put the soles/bottoms of your feet together(shown here). You will create a diamond shape with your legs. Now instead of fluttering your knees you want to press them down with your arms. Put your hands on your knees and press till you feel a stretch. Take a deep breath in and out to maximize the stretch. Hold for 10-15 seconds. Take a pause and repeat it again.
Seattle Empowering Athletes is not responsible for any injuries relating to these exercises. Please be safe and cautious when doing them. Thank you!
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