Get toned and fit like Cheryl

Fitness and Lifestyle Expert Sonia Palecek says:

UNWINDING – BREATHING – STRETCHING

Cheryl’s face is always glowing but on Saturday I thought she looked particularly lovely and relaxed.

There was no big hair on her face to hide behind, she looked a pure bliss.

Cheryl is leading an extremely busy life, is expected to look good every minute of the day, to maintain the smile and good nature.

If she allowed tension and stress to take over, no sexy little dress and good make up would be able to hide that.

It is usually the neck and shoulders where tension particularly likes to creep into and this would show on the face too.

That is because when we live in a fast lane, the breathing switches from using the diaphragm and intercostals (ribcage muscles) to using the neck and chest muscles as primary breathing muscles.

Here are a few simple ways to unwind after a busy day (and night) using a Swiss Ball:

(Do get a Swiss Ball, as it is a fantastic prop for stretching and relaxing).

1) Kneel in front of the Swiss Ball, place your hands on it and lay over it. You may like to rock forward and back for a bit first, and then find the place where you feel most relaxed and comfortable. This could be with legs stretched out; head to one side, arms wrapped at the front or to the sides…whatever works for you.

This position encourages ribs to open, so that you can divert the breath from neck and shoulders lower down to the primary breathing areas (back of the ribs). Allow the head to get very heavy, completely relax the shoulders and free up the arms. Let the gravity become your friend.

2) Sit on a Swiss Ball and walk forward so that you end up laying face up over the ball.  You may like to stretch the legs out in front, let your arms go over the head or out to the side. Again…experiment and see what works best for you.

If you have a lot of stress in your body this position may feel a little uncomfortable as it really opens up the chest. Roll down the ball slowly, allowing your spine to curve over the ball. It will love it if you let go. Breathe slowly into the ribs and belly, pausing between the inhalation and exhalation.

3) Kneel with a Swiss Ball next to you left thigh. Stretch out your right leg and place your left arm over the ball till your hand is on the floor. Stretch the right arm all the way to the left, feeling a long line from the little toe to your little finger.

This position encourages the side of the ribs to open up as well as the spine. Again, free up the tension areas – let the head drop and you will get some fab neck stretches too.

Sonia Palecek

Photo copyright: Ken McKay /Rex Features and Sonia Palecek