Stretch It Out

Here is a great little stretch routine to help open your body and keep those hard working muscles happy.

You can perform these moves straight after a workout, a hot shower or a foam rolling session.

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Kneeling Lunge- Hip Flexor Stretch

Lunge forward with knee on padded mat. Position foot beyond forward knee. Lift up from the pelvis and push the hips forward. Hold the stretch for 20 seconds and repeat on the other side.

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Upper Hamstrings- Kneeling Extension

Maintain first position. This time lift up from the pelvis and push your hips back. Keep a slight bend in the front leg to target the upper hamstrings. Hold for 20 seconds then proceed to straighten the front leg until you feel a stretch behind the knee. Hold for 20 seconds.

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Seated Spinal Twist- Glutes, Lats and Spinal opener

Sit with your legs straight out in front of you. Slowly lift one leg and place it over the opposite. Rest your foot so that it is flat against the mat. If you have enough space in your hips, slowly lift up from your pelvis  twist around to place the opposite elbow on the outside of the bent knee. Hold for 20 seconds. Repeat on the other side.

 

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Hip Rotators – Lying Glute Stretch

Lie flat on the mat with your bent upwards in front of you. Slowly twist one leg so that the ankle is resting on the opposite legs knee. Using your hands slowly draw the bent knee towards your chest. Hold for 20 seconds and repeat on the other side.

 

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Cobra- Spinal Opener

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubic bone firmly into the floor. Slowly Straighten your arms and lift your chest up off the mat whilst maintaining a strong lower body, hold for 10 seconds and repeat.

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Childs Pose- Lower Back Opener

Start by kneeling on your hands and knees. Slowly lower your bottom towards your heels feeling the tailbone lengthen away from the back of your pelvis. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor. Place your hands above your head and stretch out your arms. (In this picture my knees are together for a deeper lower back stretch, widen your knees to get a deeper shoulder stretch).

Helpful Hints

  • Remember to breathe! Exhale when moving into the stretch to take it deeper and increase your range of motion.
  • Stretch should be uncomfortable but never painful. Take it to a point that works for your body and current flexibility.

 

Happy Stretching 🙂