Key features of this stretching workout video include:
✓ 18 min high quality HD fitness training video class
✓ stream or download option for video playing
✓ home trainer instructions throughout the stretch session
✓ relaxing music
✓ photographic recap of the stretching exercise positions
✓ suitable for all fitness levels
- Play Video:
tkMove daily stretching workout video is high quality HD. Your guide is a professional Pilates and Yoga instructor, explaining exercises, highlighting critical aspects and common mistakes, helping you, motivating you. Exercise to individually created soundtracks, bringing mood and rhythm. Minimum requirement for smooth playing: 1MB/sec; alternately use the download option, and take your TK daily stretching app with you even in low internet environments. Due to the high quality of the videos it takes 3-6 seconds for the daily stretching video to start streaming.
- Play Bonus Video:
We provide a one minute free view of a related tkMove exercise routine we think might be of interest to you
We offer you the option of streaming or download of your stretching workout. You can stream by pressing the ‘Play video tab’. This is an option in a good internet environment (>1MB/sec) and takes up no memory from your device. Alternately, you can download your stretching video to your device where it will always be available for your use, even with no internet. Due to the high quality and length of the daily stretching video you can expect downloading to take 20-40 minutes, and will use 497MB of memory. We would recommend streaming when possible.
- Review Poses:
We provide a succinct and clear listing of key body fitness positions (eg: hip stretch, spinal rotations, squat twists etc) to allow a recap, which we hope assists you.
- Lifestyle Guide:
Includes stretching class descriptions, class suggestions, exercise times, how muscle groups work and TK tips. In our ‘Healthy recipes’ section you will find a selection of our favourite healthy meal alternatives. This recipe book of yours is updated regularly. Our stretching ‘Workout planner’ provides you an efficient reminder for your planned exercise timetable to help keep you focused on your flexibility training.
- Our ‘Fashion line’ tab:
We offer a $10 e-gift card for use in our high quality fashion active apparel store at www.tkMoveFashion.com. Feel stylish when you exercise, and enjoy your shopping.
Social media sharing available.
Your instructor for the stretching session is London based Timea. Timea became familiar with a wide range of teaching techniques through Body Control Pilates, Pilates Foundation, Australian Pilates Method Association, Gyrotonic® and Gyrokinesis®, STOTT, BASI, the Traditional Pilates Method and Ashtanga yoga. She has a Teaching Certificate with STOTT, BASI, Body & Mind; and Ashtanga.
★★★★★ by CatEyesAlley
I'm going to get all of her Apps. She is inspiring! She truly is the most knowledgeable Pilates and yoga teacher I've come across. The pace is perfect. Her accent is a little hard to understand but it makes me focus and listen. I love her!
★★★★★ by Liana Miss
I tried it last night, because I was stressed and tense. It actually calmed me down nicely, and worked my body gently. I slept very well.
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Pilates - a sport for everyone. Pilates can engage in all, regardless of age and gender. And those who have suffered spinal cord injury.
Pilates - a unique training , developed more than a hundred years ago by Joseph Pilates as a system restore musculoskeletal after various injuries. Over time, Pilates developed a system of self- improvement, aimed at stretching and strengthening muscles. Pilates is a complex, gently and effectively works on all muscle groups , including stabilizers, which helps to strengthen the body from the inside and a strong muscular system . With Pilates you will become a leaner , more flexible , stronger, healthier and more graceful .
Pilates system includes exercises for all parts of the body. This exercise system was developed in the early XX century, but has received the highest recognition at the beginning of the XXI century.
Pilates method focuses on the interaction between the mind and the body during exercise . The exercises of Pilates is accompanied by a concentration on the respiratory rhythm, the correct exercise and awareness of the actions of each exercise for a particular muscle group
Pilates strengthens the abdominal muscles , improves balance and coordination , and reduces stress. Pilates exercises are safe and suitable for a wide age spectrum . Pilates can be practiced in the health club or on your own , at home.
The project has just started its development , look forward to your comments and suggestions. Thank you.
The foundation of yoga is a series of structured poses linked with your breathing. The benefits of regular practice include increased fitness and lower levels of stress and anxiety. A full yoga session should exercise every part of the body and should include pranayama (breath control practices), relaxation and meditation.
Yoga is an ancient Indian philosophy that dates back thousands of years. It was designed as a path to spiritual enlightenment, but in modern times, the physical aspects of Hatha yoga have found huge popularity as a gentle form of exercise and stress management. There are many different varieties of yoga, but each one essentially relies on structured poses (asanas) practised with breath awareness.
Researchers have discovered that the regular practice of yoga may produce many health benefits, including increased fitness and normalisation of blood pressure. Yoga is a renowned antidote to stress. Over time, yoga practitioners report lower levels of stress and increased feelings of happiness and wellbeing. This is because concentrating on the postures and the breath acts as a powerful form of meditation.
Each posture, or asana, is held for a period of time and linked with breathing. Generally, a yoga session begins with gentle asanas and works up to the more vigorous or challenging postures. A full yoga session should exercise every part of the body and should include pranayama (breath control practices), relaxation and meditation. The different postures or asanas include:
Inverted, or upside down postures.
Benefits of yoga
The physical building blocks of yoga are the posture (asana) and the breath. A series of poses held in time with breathing, exercises every part of the body. Benefits include:
Cardiovascular system (heart and arteries) – asanas are isometric, which means they rely on holding muscle tension for a short period of time. This improves cardiovascular fitness and circulation. Studies show that regular yoga practice may help normalise blood pressure.
Digestive system – improved blood circulation and the massaging effect of surrounding muscles speeds up a sluggish digestion.
Musculo-skeletal – joints are moved through their full range of motion, which encourages mobility and eases pressure. The gentle stretching releases muscle tension and increases flexibility. Maintaining many of the asanas encourages strength and endurance. Weight-bearing asanas may help prevent osteoporosis, and may also help those already diagnosed with osteoporosis, practiced with care, under the supervision of a qualified yoga teacher. Long-term benefits include reduced back pain and improved posture.
Nervous system – improved blood circulation, easing of muscle tension and the act of focusing the mind on the breath all combine to soothe the nervous system. Long-term benefits include reduced stress and anxiety levels, and increased feelings of calm and wellbeing.
The fundamentals to a successful back care program are stretching, strengthening and weight loss. This is the first in a series of Low Back stretches & strengthening exercises. If you want to get your low back in shape, then this system was created for you. Designed by renowned fitness trainer, Adam Zinn, the entire system will allow you to stretch, strengthen and protect your low back from future injury. By focusing for just a few minutes each day on your low back, you can see dramatic improvements in your posture, your flexibility and the strength of your lower back. This program focuses not only on your low back, but also all of the muscles and areas that CONNECT to your low back. As a result, you have the most complete protection for your low back area.
This completely free introductory program is self-contained. At absolutely no charge, you can download the ZinnFitness Low Back Care Intro stretching program.
Like this program or want more exercise variety??? Then see ZinnFitness Low Back Care Protection & Complete Apps. Each of these longer apps includes 4-5 min gentle warm-up, new stretching routines & video demonstrations featuring strengthening exercises for maximum low back improvement.
DIRECTIONS: Do a short cardio warm-up such as walking before using this app to get your heart rate up, blood circulating and body temperature elevated. CONSULT WITH YOUR PHYSICIAN BEFORE USING THIS OR ANY EXERCISE APP. Never push through any pain. Stretching is only about a mild ache in your muscles…not pain. Let your body be your guide. LISTEN TO YOUR BODY.
Make sure your phone volume is set to the Maximum to be able to hear the instructions. If the sound is still not loud enough, consider using earbuds or headphones. Also make sure that any SCREEN BLANKING screen saver is turned off or to a time frame longer than this app so that your screen does not go blank in the middle of your exercise.
Initially perform exercises in front of a mirror to confirm correct form and technique. If you are having trouble performing this App, watch it a few times to see and hear the correct form.
Be sure to do the Low Back Care Intro App several times before moving on to the Low Back Care Complete & Low Back Care Protection Apps.
This is a static image with 3 choices showing three levels of difficulty. For each stretch, choose the one that provides a dull ache without any pain. On some you may decide on the Basic level while on other stretches, you may choose a more advanced level. (The pictures do not move or change…the app is not a touch screen during the stretches.)
The total time to run the App is 7 minutes.
1. Don't bounce!
You will get the best stretch, and prevent injuries if you avoid bouncing. Instead, hold the stretch, and feel a constant pull in the muscles.
2. Focus on those low back muscles.
While a good overall routine is helpful, your emphasis should be on the low back muscles since they will be most heavily involved in your workout.
3. Warm up before stretching.
Just some easy walking or a light jog will be sufficient to warm up your muscles, but it will make the stretching session much more valuable.
4. Begin slowly.
You don't need to touch your toes right away: Begin slowly and push yourself as your muscles loosen up. Stretching too much, too soon can be painful and potentially harmful.
5. Hold the stretch.
Once you feel your muscles reaching their limit, hold the position for a count of 5 and BREATHE. Then push yourself a little further and hold again for a count of 5 and BREATHE.
6. Don't rush your stretching routine.
If you're going to have to cut your workout short, don't skip or shorten the stretching. This is more important than an extra set of reps or another half mile.
7. Losing weight will significantly help your low back. If you are overweight, then losing weight will give you large gains in your efforts to improve your low back.
8. Do app daily.