In Sweat & Stretch, every Fifty 5 Fitness participant gets to enjoy the best of both worlds - 25 minutes of cardio (non-impact aerobics that is safe on your joints and muscles), 10 minutes of core exercises and 25 minutes of stretching. This 1 hour class will have you feeling revitalized and relaxed. If you can’t make it in for a class though, we’ve still got your back (er, hips!) with this week’s exercise. Any time you’re feeling a tightness in your hips, sit for a few moments in this posture to release whatever tension has built up in that space.
Front View
Start in a comfortable seated posture and bring the soles of your feet together. Let your knees flop to the side without worrying about how close to the floor they are. Even though Emily is wearing shoes in these photos, feel free to try it in socks or bare feet as well. Sit in a way that you feel balanced on both sit bones and find a tall spine. Continuing to reach the crown of your head up and your tailbone down is a good habit to get into!
Side View
To deepen this butterfly stretch, try pressing the sides of your feet into the floor and the soles of your feet together while reaching your tailbone back and down. A nice lower back release awaits you with this variation! If you’d like more of a hip release, start leaning your torso forward while keeping your spine straight. Even though you may be tempted to round your shoulders - don’t do it! Draw your shoulder blades together down your back and keep that spine long.
Hold this for between 30-60 seconds or until your hips loosen up. Over time, you’ll be able to lean forward and relax your knees towards the floor even more. Try 2 - 3 sets of 30 - 60 seconds to start to enjoy more hip flexibility. Fifty 5 Fitness offers flexibility and stretching exercises for women in Winnipeg!