Weekly Stretches With Michele Bendy 6!

Michele Bendy in a Bridge

Michele Bendy in a Bridge

The Bridge is an advanced Position.  It should be performed after warming up core and back muscles.  Strong abdominal and back muscles are prerequisites to a proper bridge.  Along with strengthening core and back muscles lower back flexibility hip flexor and shoulder mobility are essential to reach a full bridge.

Lie on you back facing up.  Bend your knees with feet flat on the ground with heels a few inches away from your sitting bones.  Bend your arms with elbows pointing the ceiling.  Plant the hands beside your ears with fingers facing your shoulders.  Press your feet and hands firmly into the floor.  Pinch your shoulder blades and expand chest.  Lift the tailbone towards the pubis.  Exhale lift your head off the floor and straighten your arms as much as possible.  If you lack shoulder mobility or strength you may remain on the crown of the  head.
It is imperative that your work on hip and shoulder mobility.  Tight hip flexors and shoulders cause the back to do all the work.  Using a few vertebral joints as oppose to stretching the entire spine may lead to joint inflammation.  Please equally distribute mobility.
Quote from the expert Michele Bendy
What can I say a Bridge can also be a dance move only a better reason to make it look gangster!!! So Practice!!!

Weekly Stretches With Michele Bendy 5!

Michele Bendy assisting Mike Fresh From the Supreme Beings Crew

Michele Bendy assisting Mike Fresh From the Supreme Beings Crewe

Image above can only be done by a professional. So in other words don’t try this on your friends PLEASE !!

The Cobra pose is our focus of the week it is said that it has healing powers in alleviating, stress and depression. If you’re a resident of any city this is definitely a great pose to practice to just get through the day. It also relieves discomfort in the neck, muscles in the back and abdomen. So lets get snakey in this multi-beneficial pose.

Proper Form

To start lay on your stomach facing down. Legs fully stretched back with tops of the feet flat on the ground. Splay hands planting below shoulders and hug your elbows into the body.Press the tops of the feet into the floor engaging thighs and firming buttocks. Firmly press your hands into the floor and begin to straighten your arms. Lift torso off the floor, keeping pubic bone pelvis resting on the floor. Important to keep elbows pinned to the body. Continue pressing the tops of the feet into floor and engaging thighs along with gluteal muscles. Evenly bend the entire spine, engage abdominal muscles to support and protect lower back.  Press upper spine against chest. This poses stretches intercostal muscles (between ribs) maximizing the capacity of your lungs. Hold pose for 15 to 30 seconds

 

Quote from the expert Michele Bendy
“The challenge is getting on that mat and getting on that dance floor…the easy part is the PRACTICE and so is the DANCE”

Weekly Stretches With Michele Bendy 4!

MIchele Bendy Demonstrating Standing Forward Fold  David Demonstrating seated Forward Fold.

MIchele Bendy Demonstrating Standing Forward Fold
David Demonstrating seated Forward Fold.

Image above is demonstrated by two professionals, please don’t stand on one another.

Bendy forward folds time!!!!

Forward folds should be in your daily stretching routine for it’s ability to length the spine, stretch back muscles and hamstrings. It also massages the internal organs, especially the digestive organs, relieving digestive problems such as constipation. Lastly it invigorates the nervous system providing vital energy for your dancing. So have fun bending in half, it’s totally cool our bodies can do that.

Standing Forward Fold

From a standing position fold forward from the hips. As you fold forward lengthen the front torso. Straighten your legs as much as you can engaging thighs pressing the backs of the knees against the back wall. With every inhalation lengthen your spine; with every exhalation surrender fully into the forward fold.

Seated Forward Fold

From a seated position fold forward from the hips. As you fold forward lengthen the front torso. Straighten your legs as much as possible. Engaging thighs and flexing feet. Pressing the backs of the knees against the floor. As you start to hinge at the hips get the tip of nose to touch your toes so that you don’t the lengthening of the spine. With every inhalation lengthen your spine; with every exhalation surrender fully into the

Quote from the expert Michele Bendy

When I wake up in the morning I tell myself it’s showtime and I train and I train hard because tomorrow is not granted so I live for the day.

Weekly Stretches By Michele Bendy 3!

Splits, splits and more splits! This weeks focus is yes SPLITS. The importance of splits is to stretch the hamstrings, back of thighs, hip flexor and overall the whole leg. We can’t express enough how stretching regularly can prevent injury, also improve posture, technique, speed up metabolism, improve circulation and give you the power you need as a dancer. Please feel free to comment for Michele Bendy to reply to you with insight and tips.

Begin with Down dog Split

Begin with Down dog Split

Down Dog Split

Find your downward facing dog. Lift the right leg up keeping the hips leveled. Activate the leg by either flexing the foot or pointing the toes.

Standing Split
Standing split

From your Down Dog Split bring the right foot fwd meet the right thumb. Balance on your right leg elevating your left leg keeping the hips leveled flex the foot or point your toes. Straighten the right leg as much as you can and engage the Quad. If you are having difficulty balancing or straightening the leg use blocks. If possible grab a hold of your right ankle with your right hand drawing the chin towards your shin. As your drive yourself in lift the left leg higher.

Half Split
Half split

From your Standing Split lower into a low lunge left knee resting on the floor. Extend the right leg and flex the right foot. Slide your heel back plugging the thigh bone into the hips socket so that the hips are squared.

Full Split
Full Split

From your half split start to extend the legs without losing the alignment of the hips. If you do not have a full split use blocks for balance. Get the shoulders over the hips. Flex the foot and hold for 10 seconds…Keep the leg engaged and point the toes and hold for another 10 seconds. Flex the foot and arms up if possible. If you do have a full split come off the floor a few inches bring awareness to your hips and lift arms over head. This will help to strengthen in hips and legs.

Quote from the expert Michele Bendy
Want to get hardcore with it then it’s all about the splits.