JENN’S TOP RECOMMENDED DAILY EXERCISE TO PREP FOR SURF AND SAUTES… EXTENSION METHOD HIP BRIDGE SERIES (targets glutes, hamstrings, core)

Part 1 -Lie on back, bend knee and place feet flat on floor, hip width apart and toes pointing straight ahead in parallel -Pressing feet strongly into the floor, raise hips as high as you can, using your glute muscles and hamstrings (backs of legs). Try to achieve a straight line across the front of the hip in full bridge REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES Part 2 -Repeat Part 1 with one leg raised, bridging on one supporting leg. Ensure bottom kne stays in line with centre of bottom foot REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS Part 3 -Repeat Part 1 and 2 with HEELS RAISED. Do not lower heels for entire exercise. Ensure foot does not roll outwards over outside of foot, towards baby toe. Place more pressure under big toe and inside of foot. Keep inside of heel bone in line with centre of hips REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS THEN SINGLES Part 4 -Repeat Part 1 and 2 in TURN OUT position (knees open to frog/diamond shape). Use outer edge of foot to push off floor, activating outside of upper leg and hips to bridge REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS THEN SINGLES

Why are these exercises important? The hip bridges fire up the upper hamstrings and glutes, targeting small groups of muscles that are vital for full extension and powering from the backs of legs to help raise the hips and not sink back in the pelvis. The bridges with heels raised strength a group of muscles just above the knee joint, called the VMO, which assist in stabilizing the knee and ensuring that the leg is fully stretched in extension (knee caps full lifted). Bridges in turnout build strength and stability in external rotation and any circular movements of the leg.  This series is crucial for building stability, balance and tracking of the knee joints when on the surf board, as well as building the power to pop up and ride that wave…

140919 - CanadianLiving - J.Nichols1807 140919 - CanadianLiving - J.Nichols1809 140919 - CanadianLiving - J.Nichols1810

Jenn’s 3 ‘Pre-Class’ Stretch Tips!

Pick #7

Just as it is essential to ‘wakeup’ and prepare our body before we hit the surf, there are a few stretches and warmup exercises we can do to ready ourselves for an intense dance class. Before you move into any stretch, you first want to ensure that your muscles are warm. Stretching with cold muscles places you at risk of tearing and straining the tissue.

To heat up the lower body before moving into a stretch, try this hip opener to get the blood moving and start your internal furnace:

ATTITUDE CLOCHES

-place one hand on a barre or counter top for stability

-begin to swing outside leg, slightly turned out from the hip and bent at the knee, from the front to the back in a ‘pendulum’ action

-ensure that there is no tension in the hip joint; allow the weight of the leg with gravity to drop to the floor as you brush from front to back

-release tension in hip, although ensure ribs remain closed and navel draws in towards spine to project the lower back

-repeat x 32, both sides

-next, face the barre or counter top and repeat swings, this time opening leg to the side, then allow it to drop and swing across the body (sideways pendulum)

-imagine a string attached to the knee cap, drawing the thigh up and then releasing to fall back towards the floor

-ensure torso does not move or twist with the action of the leg; remain still and square in upper body

-repeat x 32 each leg Now you are warm and open in the hips, ready to move into some basic stretches before you begin class!

PASSIVE HAMSTRING & GLUTES STRETCH

HAMSTRINGS

-face barre or counter top and place one leg up, extended to the front, ensuring square hips

-raise opposite arm and bend forward, crossing hand over to outside of leg

-bend and stretch standing leg slowly 4 times

-hold stretch with straight standing leg for 2 minutes

-standing tall, extend same arm as raised leg to the side, then twist body towards it and place back of hand against back; use the pressure of the hand pushing to increase the torsion of the twist; breathe and hold for 30 seconds

-finish by folding forward again, this time straight forward, one hand on either side of leg, reaching for barre; hold for 2 minutes

Repeat other leg

GLUTEUS

-place leg on barre or counter top with 90 degree angle bend at knee, outside of foot resting on barre

-fold body forwards over leg and take hold of barre, one hand on either side of leg; hold for 1 minute

-bend and stretch standing leg slowly 4 times

-rock body in towards barre, decreasing angle at the knee, then back out, increasing angle x 4

-cross two hands to outside of raised foot and pulling body into diagonal stretch; hold for 1 minute

-next, cross hands to inside of raised foot and pull the body once ore into the opposite diagonal stretch; hold for 1 minute

Repeat other leg