Kirsty Godsoさんのインスタグラム動画 - (Kirsty GodsoInstagram)「Grab a foam roller (or you can use a rolled up yoga mat or towel). Set your hips at one end and head at the other and lie centered on your prop. Make sure both head and hips are supported! Knees bent and feet on the floor. 1. Drop arms open to the side in a cactus position and lie still focusing on your breath for 30-60seconds. Feel your pecs and shoulders start to open. 2. Keep the cactus shape, drop arms forward and back opening up the shoulders. Repeat for 30-60 seconds. 3. Squeeze forearms together and making sweeping circles up and around the head. Repeat 5x in each direction. 4. Stay lying on the roller and press your arms down into the ground at a 45 degree angle from your body. Use your arms for stability to lift your knees to table top position - knees above hips, shins parallel to the ground. Keeping a 90 degree bend at the knees, lower one leg at a time to tap the heel to the floor. Use an inhale to lower down and an exhale to draw the leg back then switch. Keep alternating for 30 seconds. You should feel this in your lower abs! 5. Shorten the range and lower both heels together. Feet most likely won’t touch the ground! Gauge your range by your back staying connected to the roller! 6. Squeeze heels together, toes apart,and push your feet away at a 45 degree angle. Exhale and squeeze the heels together as you come back to starting position. Repeat for 30 seconds. 7. Plant feet on the floor and gently roll off to one side pushing the roller away, lie straight back onto your back so you can feel how open your shoulders are and how peaceful and reset through your back and pelvis you are ❤️ * one of my fav things to do before/after flying but also as a daily wake up ⚡️」3月18日 3時11分