KINESIOLOGY + WELLNESS COUNSELLING by ERICA OTTO
Calf Release (Foam Roller)
Muscles worked: lower body
Purpose: Agility
Form: Sit with your calf on a foam roll
Roll your calf up & down on the roll
Stop on tight portions of your calf muscle to allow them to release
Enjoy!
Clamshell Sidelying
Muscles worked: lower body, core
Purpose: strength
Form: Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees
Your heels are in line with your buttocks
Tilt your hips forward towards the ground slightly
Lift your knees apart like a calm opening
Repeat and Enjoy!
Alternating Superman
Muscles worked: full body
Purpose: strength & flexibility
Form: Lie flat on your stomach, have your arms above your head
Gently tighten core & buttocks
Reach forward with one arm while pushing backward with your opposite leg
Relax and switch sides
Remember: Do not lift your arms or legs off the ground
Enjoy!
For the months of May and June classes at the studio will be on a drop in basis and the prices are as follows:
Taxes are included
1 class: $6.30
2 classes: $12.60
set of 3: $15.75
Yoga: $14.00
Side Plank- Hand & Feet + Hip Abduction
Muscles worked: Core, upper & lower body
Purpose: Strength & stability
Form: Position yourself on your side, have your knees, hips & head in a straight line
Push up onto your hand & lift hips off the floor to make a bridge
Lift the top leg up under control
Repeat & Enjoy!