Posted by DerekBB
Sunday, June 23, 2019 at 12:03pm filed under Cardio - Home Activities

Calories Burned:  136 calories per hour   (based on a body weight of 150 lbs.)


 This stretch, known as the Froggie or Butterfly, is excellent for improving hip turnout. Flexibility gains from this stretch will allow you to move your center of gravity in closer to the wall—more over your feet—on near-vertical climbs.

 1. Sit upright with your legs flexed and your knees out to the sides so that you can bring the soles of your feet together.

 2. Grasp your ankles and rest your elbows on the insides of your thighs.

 3. Press down with your elbows to apply light pressure on your thighs until you feel mild tension in your groin and inner thigh. Hold this stretch for ten seconds, then release it for a few seconds.

 4. Apply pressure for a secondary stretch of twenty to thirty seconds.

 5. Next, lie down flat on your back while keeping your feet together.

 6. Relax and allow gravity to pull your knees toward the floor for another thirty seconds to one minute.

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