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STRETCHES
We are often tempted to skip this section as there are a “thousand things” you feel you should be doing before work and “hey you’ve done your workout, so lets just go”……but please, I implore you NOT to skip these important stretches.
Your muscles are warm now, so it’s the perfect time to work on length-ening them and to allow your body to cool down properly.
Consider it an extra bit of “Me” time in your busy day!
You can print the following stretches out so you have them on hand for each workout.
Play some chill-out music when you do these stretches. It really helps your body to sink deeper into each stretch.
1. 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
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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.
Focus on your BREATH...nice long, slow and even. HOLD for 1MIN
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.
Place your hands shoulder width apart and at shoulder height on the wall. Slowly walk your feet back until they are directly under your hips. “Follow the line of your bones”. Imagine there is a straight line running from your wrists, through your shoulders, through your spine and down to your hips.
2. TRICEP STRETCH 1
Stand with your feet hip width apart and elbow up the wall as high as you can comfortably get it.
Relax and bend the leg closest to the wall. Dropping your armpit as close to the wall as you can comfortably go.
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3. QUAD AND PSOAS STRETCH
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 forward 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
Repeat On The Other Leg
INCORRECT CORRECT
4. LAYING ON YOGA BLOCK SAVASANA
An Essential End To Your Workout Session.
Make sure you are in a quiet and comfortable space. Have a clock or alarm set that is “soothing” to come around to. Have this close by so that you don’t have to “wonder” about the time.
Play some soothing meditation style music or just enjoy the complete silence.
Place your block lengthways on your mat and gently lower your upper body down onto the block.
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Now for a lot of people in the beginning you are going to need some head support. Place a folded blanket or two where your head will be. When you lay down, if you touch the front of your neck and it feels tense... then get yourself another blanket to lift your head higher.
By all means if your head feels quite comfortable on the ground, forget about the blankets. Great – this is the optimal position.
The block should be sitting between your shoulder blades – just slightly towards the top of your back. It should not be digging into your shoulder blades...if it is, adjust it slightly so it is comfortable.
If you are feeling discomfort in your lower back – the block may be too low...move it up a little.
If you still feel discomfort – place a rolled up towel or cushion under your knees.
You are going to stay here for 5 minutes so it needs to feel like a reason-ably comfortable stretch.
Let your arms and legs splay out. Let your body totally go. Focus on the music being played or the breath going in and out of your body.
LET GO……
When your times is complete, roll to the side to come off the block.
Now, the rolling off the block may feel quite uncomfortable for some people at first if you’re upper body is particularly tight. This is ok...it’s just your upper back releasing and your chest opening up. It will improve! From this position we go straight into CHILDS POSE – this is to allow your back to gently stretch back the opposite way.
CHILD POSE
Take a kneeling position on the mat with your feet touching but your knees spread wide apart.
Hinge forward from the hips, reaching your hands out in front of you and slightly wider than your shoulders
Sink your hips back and down towards your heels whilst trying to main-tain the lengthening of your outstretched body.
Relax your head onto the mat and BREATHE.
Keep having the feeling that you are sinking your hips back and down. Hold For 1 Minute
This position is wonderful if you can put a sandbag onto your lower back... bit tricky to do on your own but doable. Or if you can get someone else to do it for you...it’s a wonderful extra, assisted stretch through your lower back.
