Yulkapopkova, Getty Images; Graphic by Jocelyn Runice
“I started studying ballet when I was nine. I lived and breathed ballet for over 10 years before transitioning to modern dance,” Heather Andersen, founder of New York Pilates studios in Manhattan tells SELF. “All that dancing was wonderful, but it left me super tight.” Translation: In order to keep her muscles happy, and body operating at peak performance, she had to get her stretch on.
Even if you don’t plan on spending your days on stage, your body will benefit from taking a few minutes each day to stretch. Between long hours sitting at the office, time logged in the gym, and all of the other crazy parts of your day, ahhhhhh-worthy stretches are just what your hips are asking for. And Andersen created a restorative stretching class for just that reason—to get her clients to spend time focusing on increasing their flexibility and giving those tense, tight muscles some TLC. Both reasons have major fitness payoffs.
“Rough day at work? Stretch it out and reset,” says Andersen. “Stretching feels amazing but is often neglected. So loosen those muscles, get real deep, and forget about the day’s problems.”
Below are six of her top moves for opening up your hips, releasing the muscles of your lower body, and getting into the most satisfying stretch ever.
1. Seated Ankle To Knee Stretch
Sit on the seat edge of a sturdy chair with both feet planted on the ground and spine long. Bring your right ankle on top of your left knee, allowing your right knee to drop open. Hold for 30 seconds (lean forward over your legs to deepen the stretch if you want). Then repeat on the opposite side.
2. Piriformis Release With Ball
Sit on the floor and cross your right ankle over your left knee. Place a therapy ball (like this one or a lacrosse ball) under your right glute. Lift your body a few inches of the ground and lean your right glute into the ball. Begin to roll your body over the ball, hitting all areas of your right glute. Do this for 30 seconds then switch sides.
The post 6 Ballerina-Approved Stretches For Tight Hips And Legs appeared first on SELF.
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