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Let's get stretchy

Flexibility Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Hamstrings

DemoExerciseSets & RepsHow to/Cues
1 Legged Good Morning5x each sideBack is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.
Walking Pike30 secBack is straight or even sligthly arched. Anterior pelvic tilt. Pull your belly button towards your locked knees.
Laying 1 Legged Hamstring Stretch - with Elastic10x & 20sec hold each sidePull your knee as close as possible to the chest and keep it there the whole time. Make sure to fully lock your knee every time!
Laying 1 Legged Pancake Stretch10x & 20sec hold each sideHips and shoulders stay squared. Do not externally rotate the bottom leg. Pull the bent knee up towards the chest and out sideways towards your armpit. Do not allow the knee to move away from this position while you extend it.
Assisted 1 Legged Pike Stretch40 sec each sideLegs hip width apart. Feet pointing towards the front with locked knees. Lower back is straight or even arched. Work on your anterior pelvic tilt to lengthen the hamstrings!
Standing 1 Legged Pancake Stretch40 sec each side
Runners Stretch40 sec each sideHips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Side Runners Stretch40 sec each sideHips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked
Runners Stretch Pulses10x each side
Runners Stretch Slides6x each sideHips & shoulders squared. Front knee is locked. Do not externally rotate the legs. On the way back up push the front heel into the floor and rotate the hips backwards/anteror pelvic tilt to arch the lower back. Get the feeling of pulling the hips back and up with your behind while lengthening the hamstring.

Middle Split

DemoExerciseSets & RepsHow to/Cues
Half Middle Split10x & 10sec hold each sideBoth knees, standing foot and pubic bone in line. Move side ways only.
Cleopatra10x each sideHips and shoulders squared and parallel to the floor. Use your back muscles to rise up. Work on moving the arch from your lower back into your hips.
Hip Opener10x each sideBoth feet pointed. While pushing hips back simoutaniously push chest towards the floor
Middle Split with Both Knees Bent40 sec each sideBoth knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get compfortable.
Middle Split Slides6x each side1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
Middle Split on Back against Wall1 min each sideLock your knees fully but relax the hips. Let gravity pull your feet down gently. Make sure both feet are evenly low.
Straight to Middle Split6xKnees fully locked. Start the movement by externally rotating the legs. Keep the feet as close to the floor as possible at all times and open the legs until both feet and the hips are on 1 line.

Front Splits

DemoExerciseSets & RepsHow to/Cues
Prep for Half Split40 sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40 sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent40 sec each side
Half Split Back Knee Straight30 sec each sideBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.
Front Split On Floor30 sec each sideHips & shoulders squared & parallel to floor. Do not arch lower back. If you can not reach the floor use yoga blocks or chairs to elevate your hands. If you are touching the floor

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
Superman15xHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Half Snow Angels10x each side90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x each side90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.

Back Stretches

DemoExerciseSets & RepsHow to/Cues
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!
Cobra - Reps10xUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra - Hold15secUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra with Knees Bent against the Wall10 sec holdHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Knee Bridge Wall Taps6xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Do not ever skip this!

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Legs behind the Head Rehab Touches8xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky12xStraight up! Not in an angle. Stay in line!
Rounded Rehab Crunches8xGo slow & round 1 vertebral at the time.

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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