How should I do butt stretching exercises as a teen?

To do a butt stretch: Sit down and bring your feet as close to your butt as possible, slightly less than shoulder-width apart. Put your hands, palms down and fingers facing forward, a couple of inches behind you and push your bottom a few inches up off the floor. Cross your right leg over your left knee so that your right ankle rests just above your left kneecap.

Lower your butt toward the floor to increase the stretch. Lightly press your lower back up toward the calf of the leg that is crossed. Think elongating your spine instead of compacting it down.

Switch sides. Breathing and relaxing are key.

To do a toe touch leg stretch: Stand with your feet flat on the floor and bend at the waist, keeping your legs and back as straight as possible; try to touch your toes. If you need a better stretch, try laying your hands flat on the floor, palms facing down. Breathe through your lower back.

Scan your body; wherever you feel tension, release. Use the weight of your head and shoulders to elongate your spine. To do a straight leg stretch: Sit on the floor, straighten your legs in front of you, ankles touching.

Interlace your thumbs and lean forward so that you are as close to gripping your feet as possible. Grip them if you can. Hold this position for 20 seconds.

Remember that this stretch needs to be continuous, no bouncing or fidgeting; if touching your toes is too uncomfortable, just go as far as you can. To do a half butterfly toe touch: While sitting, bend your right knee and pull your heel into your body while extending your left leg, pointing your toes toward the ceiling. Lean forward and touch your toes with your left hand; use the other hand to elongate your spine and keep your body upright.

Hold for 30 seconds. Switch sides. To do a butterfly stretch: Just as you did in kindergarten, sit down and bring the flats of your feet against each other.

Use your hands to pull your heels as close into your body as possible, while keeping your knees close to the floor. Hold for 30 seconds -- elongate your spine. Pretend there is a string on top of your head, pulling your head up as your lower back moves toward your heels.

To do a calf stretch: While standing up, climb your toes up a wall, so that your foot is as close to flat against the wall as is comfortable. Lean into the wall with your body to increase the stretch in your calf. Repeat with the other leg.

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