에리얼쌤의 잠자기 전 12분 스트레칭 (ENG CC) | 위드필라테스

에리얼쌤의 잠자기 전 12분 스트레칭 (ENG CC) | 위드필라테스


Step out of the wall
Put your hand on the wall Bend your knees
Lean your back against the wall Head, back, pelvis
Did you put it all on the wall? Knees above the feet
Please set your feet Inhaling and Ready Exhaling Head to neck, shoulders, back, waist
Lean forward Put your hands on your knees
Bend back Inhaling and Stop! Exhaling One by one from the pelvis
While attaching to the wall In a starting position
Come back Once again! Inhaling and Ready Exhaling One by one
Go down Round back
Roll down Hands knee
Put on Inhaling and Stop! Exhaling Slowly pelvis
Tilt back Waist, back, head
Come up in order Inhaling and Ready Exhaling Slowly from the head
Go down Naturally
Inhaling Please shake it gently Inhaling and Stop! Exhaling Slowly from the pelvis
Come up Inhaling and Ready Exhaling From head to back
Should we go down? This time naturally
Inhaling Moving from side to side
Shake it off right left
In turn In every corner of the body
The dust Shake it off
Think Inhaling
Coming back to the center Exhaling One by one from the pelvis
Please stop Good job Let’s! I’ll turn back now Looking at the wall
Stand facing Two hands shoulder
Put it at a height Bent knees
Straighten your hind legs Elbows bend
Pressing the wall with your palm I’ll bend my back At this time the elbows
It spreads naturally Never of front leg
Do not stretch your knees Chest to ceiling
Keep outstretched Knees of the hind legs
Bend and Repeat Opposite side Calf this time
I’ll stretch Please lift your spine As before
In lunge stance Hind legs knee
Please bend it Front leg knee
You have to keep bending Opposite side Bent and Open
Bent and Open Please repeat Let’s! And the back of the thigh
Do you want to stretch your legs? One leg sole
Lean against the wall The supporting leg
Please stand back Bend your knees
Please take your butt back The spine is straight Exhaling Of supporting legs
Bend your knees Hip back
Omit When you pull your hip back Hind legs knee
You have to bend Opposite side Pulling back
Hind legs bent knees Upper body forward
I’ll sleep Thigh back
Stretched out Will be felt This time
I’ll stretch Only a fingertip
Stand at intervals Inhaling and Ready Exhaling Opposite arm ceiling
Rolled up Torso towards the wall
Bend it if you can spare time With the arm on the wall
Please push it slightly Is it cool? Naturally inhaling
Feel slow Exhaling Back pelvis
Put your feet up In a starting position
After coming back I’ll do it again Inhaling
Hands raised Exhaling Flank
I’ll stretch Inhaling and Maintain Exhaling In a starting position
Come back Now the legs
Let’s twist The behavior is the same Inhaling
Hands raised Exhaling Sideways
Bend it Naturally inhaling Out front leg
Please return Inside
Outward Up and down
Please Let’s! Opposite side
Shall we try? At first our legs
I did it without twisting Inhaling Towards the ceiling
Raise your hand Exhaling Spine sideways
Bend it Inhaling and Stop! Exhaling
Come back in place Once again!
Inhaling Exhaling
slowly Torso Inhaling Exhaling
slowly In a starting position
Come back Outer leg
I’ll twist it forward Inhaling
Roll up Exhaling
After going down Inside the front legs and
Please turn it out Outside and Inside
Outside and Inside Let’s! Come back Now the wall
I’ll look at you Walk back Foot is 11 shapes Slightly off shoulder
1.5 times wider Bend your knees One elbow
On the wall Do you see me? Keep going back
Walk Like me Inhaling and Exhaling One leg knee
Bend Towards the center of gravity
Go Puppy on Tailbone
Think you have a tail My dog’s tail
Like a breeze Right left Waving the tailbone
Think Waist continues
You need to straighten it Is it cool? Thigh back
From the beginning To the outside
It will be cool To the back of the knee. If you fall in too much
No! Always go moderately
Important Now stop! Stand on the side Legs on bed
I’m going to let go Chair is also possible With both hands on the pelvis Of standing legs
Flexing knees Upper body
Tilt Keep your back straight Coming back I’ll do it several times in a row Keep moving Waist up Bow forward Erect back spine Let’s! continue
Will move I look sideways
I will show you Straighten your waist like this
I have to go down Hip back
Omit Keep your knees straight Standing up Bow forward Another spine Bow forward Back spine Should we do it the other way? Opposite leg
After uploading start! Leaning forward Back spine Supporting legs
Knee flexing Leaning upper body You need to straighten your waist Back vertically Leaning forward again In place One more time! Forward Back vertical Forward Back vertical Forward Vertebrae erect Again and again Perpendicular Forward Abdominal flat
Tighten I’ll do the other side You see the same side
Please continue Forward Back vertical Again and again Perpendicular Again and again Perpendicular Again and again Back vertical Forward Perpendicular Forward Perpendicular Forward Erect Again and again Stop it again Now the bed
I need Back to bed
I’ll stand One leg
Holding by hand Bent knee
Next Ass under
Let go Let’s! I’ll lie down now. Naturally inhaling Of folded legs
Knee down Zigzag by floor
Please drop me off Take a deep breath Exhaling Naturally inhaling
do it If your knees are here
If you are too burdensome Even if this doesn’t work
It’s okay The front of the thigh
I’m going to stretch Your back hurts
If your knee hurts Do not On the other side With a folded knee
Put it under your butt Slowly back
I’ll lie down Do not bend Pelvis to the ribs
Think you pull it a little To the ribs
With pull Knees to the floor
Get away Knee upper part
To the pelvis Pulling
Feel it Inhaling and Exhaling Breathe smoothly
Wake up slowly I can sleep well today
Do you think it will be? Good Night!