Mobility / Flexibility

Intro

Exercises

90/90 Reaches

  1. Legs create two 90 degree angles
  2. Slowly rotate and reach
  3. Toes pointed up
  4. SLOW
  5. Breathe

Narrow Stance Hip Rotations

  1. Narrow stance
  2. Slowly rotate
  3. Keep upper body quiet
  4. SLOW
  5. Breathe

Frog – Hip Internal Rotation

  1. Frog position
  2. Slowly lift foot of ground
  3. SLOW
  4. Breathe

Dynamic A Frame Stretch

  1. Athletic Position
  2. Lead movement with Arms
  3. Lower body stays quiet
  4. Try to keep elbow extended

Open Books

  1. Side lying
  2. Slowly rotate and reach
  3. SLOW
  4. Breathe

Half Kneeling Side Bend

  1. Half Kneeling
  2. Slowly side bend while maintaining posture
  3. SLOW
  4. Breathe

Ballerina Stretch

  1. Half Kneeling
  2. Back leg rotates in
  3. Activate glutes and torso
  4. Breathe

Prayer

  1. Sit back on heels
  2. Extend arms as far as possible
  3. Let everything relax
  4. Breathe

The Wall Hinge

  1. Hands above shoulders
  2. Hip hinge
  3. Let everything relax
  4. Breathe

V-sit

  1. Feet as wide as possible
  2. Good posture
  3. If you can then lean forward (start very slow)
  4. Breathe

Banded Hip Opener

  1. Half kneeling
  2. Band around upper leg
  3. Knee outward
  4. SLOW
  5. Breathe

Upper Body Rolling

  1. Start lying on stomach
  2. Lift arm up and follow hand with your eyes
  3. Rotate until your weight rolls you over to your back
  4. Roll back to your stomach
  5. SLOW
  6. Breathe

Lower Body Rolling

  1. Start lying on back
  2. Lift leg up and bend knee
  3. Rotate until your weight rolls you over to your stomach
  4. Roll back to your back
  5. SLOW
  6. Breathe

Baby Roll to Side Plank

  1. Start lying on back, knees bent, elbows flexed with hands up
  2. Rotate upper body until your weight rolls you
  3. Knee and elbow down and extend hips
  4. Hold side plank and then return to starting position
  5. SLOW
  6. Breathe
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