Strike a pose and… attempt to not eat pavement?
TikTok is teetering on the sting because of the “Nicki Minaj Challenge,” a viral development that’s received customers strapping on stilettos and making an attempt to defy gravity.
Some pull it off. Others find yourself with ice packs and bruised egos.
The stunt harks again to Minaj’s 2013 music video for her track “High School,” by which she could be seen perched poolside in sky-high heels, crouching down low with one leg crossed over the opposite.
Now, TikTokers are taking the long-lasting stance to new extremes, putting it whereas balancing on visitors cones, champagne towers, backyard hoes and even surfboards mid-wave.
However not everyone seems to be sticking the touchdown. In a clip with greater than 15.5 million views, creator Ashley Raye makes an attempt the pose atop a stack of dumbbells — solely to topple over and land flat on her behind.
“The Nicki Minaj Challenge is a fun and impressive way to show off balance and coordination, but don’t forget safety!” Morgan Gagnon, a bodily therapist with the Hospital for Particular Surgical procedure at Naples Complete Well being, informed The Submit.
“While it’s great for building flexibility and strength, attempting it without proper technique or awareness can lead to injury,” she warned.
Wish to try the “Nicki Minaj Challenge” with out winding up in pressing care? Gagnon shared three key steps to prep your physique so you may serve the pose with out the ache.
#1 Grasp your stability
Don’t bust out the heels simply but.
“Start with the basics and progress only when you feel stable and confident,” Gagnon stated.
First, stand on one leg in naked ft or sneakers. If that feels simple, stage as much as a single-leg squat. When you’re prepared for a much bigger problem, stability on one leg on an unstable floor or in heels.
#2 Stretch such as you imply it
Limber up — your muscle tissues will thanks.
Gagnon recommends doing just a few key stretches earlier than trying the problem.
First, the seated figure-four stretch: sit along with your ft flat on the ground, cross one ankle over the other knee and gently lean ahead to really feel a stretch in your hip and glute. Make sure you repeat on the opposite aspect.
Subsequent, attempt the standing figure-four stretch: Stand along with your ft hip-width aside, carry your proper foot and relaxation your ankle in your left thigh. Then slowly bend your left knee and decrease your hips as if sitting again right into a chair. Once more, swap sides.
Lastly, quad stretches assist loosen up your thighs.
Stand along with your ft hip-width aside, bend one knee and produce your foot up towards your butt. Then attain again to know your foot or ankle, gently pulling it till you are feeling a stretch alongside the entrance of your thigh. Don’t overlook to change legs.
#3 Activate your muscle tissues
“This pose requires strong core and lower body muscles, as well as proximal stability,” Gagnon stated.
To construct power, she recommends beginning with bridges: lie in your again with knees bent and ft flat, then carry your hips whereas squeezing your glutes. When you’re snug with that, attempt single-leg bridges to push your stability and power to the following stage.
Squats are one other nice technique to construct muscle for this pose. Stand with ft shoulder-width aside, bend your knees and decrease your hips as if sitting again, holding your chest up and knees behind your toes.
Gagnon additionally urged calf raises to strengthen your decrease legs. Stand with ft hip-width aside, carry your heels slowly till you’re balancing on the balls of your ft, maintain briefly, then decrease again down.
To activate your core, attempt decrease plank holds. Get right into a plank place in your forearms along with your physique in a straight line from head to heels. Maintain this place, holding your abs tight and hips even to construct endurance and stability.
“Stay smart and strong!” Gagnon stated.
