Sex & Relationships
Build a Better Dad
By Kristen Dollard
A few moves will boost his health and strengthen his game
For Cyclists: Stronger Back and Legs
“These guys have bad backs because they are slumped forward. They need
backbends that also stretch the front of the legs—the quads and psoas,”
Kest says. He prescribes Reclining Hero pose (Supta Virasana) or Camel pose (Ustrasana).
The routine: With your knees and ankles together, lower your weight onto your feet. If you have tight leg muscles grab a block or pillow. Wedge the prop under your butt and align your ankles with the outside of your thighs. Roll the calf muscles away from your body so you begin to feel an outward rotation in the legs. (If the knees tweak at any point, try Camel pose below.) Move the hands, palms face down behind the hips. Inhale and begin to lean back. Some people are able to lie onto the floor; others remain supported by their arms and feel the opening in the legs, hips, chest and back. Hold for 10 breaths and while engaging the abdominals draw the body back up to sitting. Unfold the legs slowly.
Not ready yet? Try Camel pose instead.
For Swimmers: No Pain in the Neck
“Swimmers
come to me with neck issues,” Kest says. “Because of the repetitive
motion of the arms and the holding of the neck, those muscles are
particularly tense.” Limber up with Table Twist.
The routine: Get down on all fours and walk the knees over to the right side of the mat. Lower the hips to the left, look over the left shoulder and lower your chest toward the floor.
For Weight-Lifters: Strength
According
to Kest, if Dad did enough Sun Salutations he will recover more quickly
from his weight workouts, build functional strength, and might find he
gets all the muscle building he needs on the yoga mat. “What’s great
about the Sun Salutation is it is a series of backward and forward
bends with weight-bearing postures” that develop muscular strength,
Kest says.
