STRETCHES
Please complete the following 3 body opening stretches before you do the Dynamic Stretch Sequence.
Please, please do not skip this section...your body will thank you for it! You can print these stretches out so that you have them on hand for each workout.
Play some soothing music when you do these poses, as it will help your body relax deeper into the stretch.
STRETCH SEQUENCE
1. THERABAND STRETCHING
Feet hip width apart and straight, knees slightly bent.
Make sure there is a slight “looseness” in the band...don’t wrap the band around your hands, just hold with a loose grip.
Take a deep breath in and as you breathe out, rotate your shoulders back and bring the band all the way over the top of your head
shoulders. Keep your arms straight throughout this whole movement. (If you cannot keep your arms straight LOOSEN the band off a bit).
Relax your neck and keep the back of your neck long. Hold for 10 secs – and BREATHE!
Lower the band all the way down your back and relax...pause then take a breath in. As you breathe out, rotate your shoulders back before you lift the band back to the same position – level with your shoulders.
Hold again for 10 secs – and BREATHE!
Bring the band back over your head with straight arms and lower to your thighs.
THERABAND SIDE STRETCHING
Starting position...have the band slightly tighter than previously. Lift the band up over your head with straight arms...pause.
Take a deep breath in and as you breathe out – drop your body to the side as if creating an ‘S’ bend. Try and keep your hips stacked over your legs and your top shoulder rotated back slightly. Look straight ahead and hold for 20 secs and BREATHE!
2. QUAD AND PSOAS STRETCH
INCORRECT CORRECT
Have a watch or clock with you when you do this stretch as you need to hold it for 1minute each side.
Take a lunge position with your left knee on the ground and your right foot forward.
Ensure your hips are square and level with each other.
Ensure your right knee is directly above your right foot…...not for-ward of it.
Lean on your support and let your lower body relax into the stretch. Lift up through your upper body.
The top of your left leg should be on an angle and you should feel the stretch up towards the groin area of your left leg.
The stretch should be in the left leg...not so much the right – so adjust your left knee back a bit further if you are not feeling it here.
Hold for 1 minute...if you are really tight...the longer the better! Breathe And Let Go Into The Stretch
3. THE STRAIGHT ARM STRETCH
Use a kitchen bench or something of similar height or even a wall can be used if no bench is available.
Place your hands on top of the bench and walk your feet back slowly un-til your back is long and your feet are directly under your bent hips. Your legs should be straight but just slightly soft at the knees. If this is difficult – you can start with bent knees and gently try and straighten them as you remain in the stretch.
INCORRECT CORRECT
Try not to sink into your chest – have the feeling you are pulling back through the sides of your body. Your head is relaxed and the back of your neck is long.
Feel the lengthening through your outstretched arms and the back of your legs.
WALL STRETCH
This is the option to take if you cannot get your back straight whilst your hands are on the bench. This could be because of tight hamstrings or restrictions in your upper body.
Everyone’s body proportions are unique and your best alignment will be different from another persons.
DYNAMIC STRETCH SEQUENCE
Over the years, I have watched people in yoga classes struggle or look quite uncomfortable performing certain moves in the Sun Salutation. Now don’t get me wrong, I think the Sun Salutation is a wonderful way to open up and energise the body before you start the rest of your exer-cise routine.
But for some people, certain movements in the Salutation seem to com-promise their form.
Now in saying that, if you love the Sun Salutation and are comfortable doing it, by all means continue.
However, I have come up with a little sequence that I do every morning before I train, that still opens the body up and warms up your muscles. I feel it is a little easier for some people to do if they have restrictions in their body.
We want the start of our workout to be something that “flows” and is something to look forward to...if we feel uncomfortable or awkward... chances are we may just omit to do it...and I don’t want you to do that! Play some meditative or yoga style music when you do this Pre-Workout Stretch Sequence.
START:
Standing at the top of your yoga or workout mat. Feet hip width apart, level and
Take a deep breath in and fold forward from the hips – imagine you are “folding” your body down your legs... if you need to bend your knees – that’s ok – But Try Not To Let Your Knees Drop In Towards Each Other... keep them in line with your second toe as you fold forward.
Place your hands on the ground – middle fingers pointing forward and walk your body out to a plank position...keep your middle fingers point-ing forward the whole time as you walk out.
Try Not To Let Your Knees Drop In Towards Each Other As You Walk Out.
Your hands are directly under your shoulders and the back of your neck should be long.
Breathe In And Breathe Out Whilst In This Position... On The Next Breath In...
Downward dog...Come up high on your toes with hips high in the air... sink your heels down into the ground as far as they will go...feel the stretch down the back of your legs.
Come forward into a plank position and at the same time drop your knees towards the ground.
Lift your RIGHT leg up as high as you can.
Twist slightly through your body until you are looking slightly under your RIGHT armpit –at the same time twist your RIGHT hip slightly towards the LEFT and bend your RIGHT knee.
Focus on the stretch through your RIGHT groin – your body will be slight-ly twisted in this position.
Breathe In And Breathe Out...On The Next Breath In...
(For some people this might be difficult at first so just “shuffle” your foot forward until it is in between your hands).
Lift your body up to a lunge position, extend your arms out and contract your arm muscles as you circle your arms overhead and down.
Breathe In And Breathe Out...On The Next Breath In... Come back to your plank position.
Ensure hands are directly under shoulders.
Breathe In And Breathe Out – On The Next Breath In...
Draw in on your belly button as you walk back with middle fingers point-ing forward and straight or slightly bent legs.
Try Not To Let Your Knees Drop In – keep knees tracking in line with your second toe.
Come back to hands under your feet, palms up (try and get your big toe to the base of your wrist) OR if this is not possible hands on legs/chest out...once again check where your knees are...Not Dropping In!
Place your hands on the ground – middle fingers pointing forward and walk your body out to a plank position. Keep your middle fingers point-ing forward the whole time as you walk out.
Try Not To Let Your Knees Drop In Towards Each Other.
Keep your hands directly under your shoulders - the back of your neck should be long.
Breathe In And Breathe Out Whilst In This Position... On The Next Breath In...
Relax your head and roll your top shoulders out. Make sure your middle fingers are pointing forward. Take A Breath In And Out...On The Next Breath In...
Come forward into a plank position and at the same time drop your knees towards the ground.
Lift your LEFT leg up as high as you can.
Twist slightly through your body until you are looking slightly under your LEFT armpit –at the same time twist your LEFT hip slightly towards the RIGHT and bend your LEFT knee.
Breathe In And Breathe Out...On The Next Breath In...
Swing your LEFT leg through until your foot is on the ground between your hands and your RIGHT knee is on the ground.
(For some people this might be difficult at first so just “shuffle” your foot for- ward until it is in between your hands).
Lift your body up to a lunge position – extend your arms and contract your arm muscles as you circle your arms overhead and down.
Come back to your plank position.
Ensure hands are directly under shoulders.
Breathe In And Breathe Out – On The Next Breath In...
Draw in on your belly button as you walk back middle fingers pointing forward and straight or slightly bent legs.
Try Not To Let Your Knees Drop In – keep knees tracking in line with your second toe.
Come back to hands under your feet, palms up (try and get your big toe to the base of your wrist) OR if this is not possible hands on legs/chest out...once again check where your knees are...Not Dropping In!
Breathe In And Breathe Out...On The Next Breath In...
