4 x 3 repetitions (p. 17)
Exercise 7 x 15 steps (p. 23)
Exercise 9 x 3 to 5 minutes (p. 27)
Exercise 15 x 3 minutes (p. 47)
Exercise 17 x 5 minutes (p. 51)
Exercise 28 x 2 stretches each side (p. 78)
Exercise 36 x 3 to 5 repetitions each leg (p. 99)
Exercise 43 x 5 minutes each direction (p. 111)
Exercise 48 x 10 repetitions (p. 140)
Exercise 52 x 5 repetitions (p. 148)
Freeing-Up Chronically Stiff Movement
Lead joints through a fuller range of motion while mobilizing areas of the body that can be limiting function of the whole system. Whether related to lifestyle, injury, or age, chronically stiff movement can be improved by tuning up postural muscles and allowing muscles of locomotion to ease their tension.
Exercise 1 x 3 to 5 minutes (p. 11)
Exercise 13 x 3 minutes (p. 43)
Exercise 17 x 5 minutes (p. 51)
Exercise 25 until a release is observed (p. 72)
Exercise 27 x 2 repetitions (p. 76)
Exercise 31 until a release is observed (p. 82)
Exercise 34 x 5 minutes (p. 87)
Exercise 40 x 5 minutes (p. 105)
Exercise 46 x 3 each direction (p. 136)
Exercise 50 x 3 to 5 repetitions (p. 144)
How to Use These Routines
Week 1: Follow the recommended exercises and repetitions daily for six days, followed by free exercise, which can include turnout in a large area, easy longeing without side-reins, or a gentle hack on a trail. During these six days, avoid your “normal” riding or workouts that would perpetuate existing postural habits.
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.
