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Happy bendy times!

Big Stretching Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here.  Looking for your Dashboard? Find it here.

Don't force it but rather try and relax in most of them
DemoExerciseReps/SetsHow to/Cues
Table Pose 2sets x 10reps
Table Pulls 2sets x 10reps
Forward Fold, Grab Feet 2sets x 1min
Pancake 2sets x 1min
One Leg Forward Fold 1x1min each side
Sitting Leg Lift & Pull 1x30sec each side
Standing Pike Pull on Ankles 2x30sec
Lying Pike Pulls 2x30sec
Sitting Frog Stretch 1x1min
Middle Split - Both Legs Bent 1x2min
Middle Split on Elbows & Arms extended 1x40sec
Middle Split against Wall 1x40sec
Lying Active Pike Pulls 2x30sec
Lying Middle Split 1x10reps

You did it!

You’ve reached the end of this stretch session. Make yourself some pancakes or become one. Or something like that.

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Do: 2x 10 reps

Start with legs apart & arms extended overhead.
Lean forward while keeping back and leg completely straight, and then lift back up.

If you notice your back hunching over, or your legs bending, don't go as far.

Do: 2x 10 reps

Similar to the table pose exercise, start with legs apart. Place your hands on your hamstring and use them to pull yourself into the stretch, while also pulling your back into a straighter position.

As you fold over, slide along with your hands until you reach your ankles. Grab them and pull yourself deeper into a standing forward fold. Hold for a pause before you go back up.

Goal is to elongate the spine and keep legs straight.

Start in a long sitting position with legs together. Flex your feet.

Elongate your spine, reach with your arms up overhead and then forward to grab your feet, and pull yourself into the spine. Try to get tummy to knees while constantly trying to lengthen the spine more.

Start in a seated straddle position with legs shoulder width apart. Keep your back long. Flex feet and reach out to grab them with your hands. Using a pulling motion try to deepen the stretch. Think tummy to floor & long back.

Do: 1x one each side x 1min

Start in a seated straddle position. Keep your back nice and long.
Flex feet to create a stretching sensation and fold over one leg at a time. Grab the foot to pull yourself deeper into the stretch, while simultaneously lengthen the spine.
Think tummy to knees & back straight.

Do: 1x one each side x 30sec

Start in a long sitting position. Flex the foot of the leg you are about to lift and grab it. Keep it straight and pull it towards your face and hold!

This video shows bending & straightening of the leg. For this time around you only want to straighten it once and hold it as close to your face as possible.

Do: 2x 30sec

Start with legs together & straight. Grab ankles to pull yourself deeper into the stretch. Keep your back long and use your ankles to constantly elongate it more.

Do: 2x1

Start on lying on your bag. Lift legs up, keep them straight & knees together. Grad your ankles and pull your feet towards you face - try to keep your bottom on the floor.

 

Start sitting with feet together. The distance between crotch and your heels is the same as the distance between your knuckles and elbow, making it easy to measure with your arm as you set up.
Pull on your ankles to elongate the spine and pull yourself deeper into it.

 

Legs bend 90°. Try to get as flat as possible but don't force anything, just relax.

 

Use elbows for support. Get as deep as you can and try to relax. Don't force anything. If you can extend arms in front of you.

Do: 1 x 40sec

Use a wall, sofa or any other wall-like structure.
Slide into your middle splits and try to get as close to the wall and the floor. This will help cleaning up the lines. Use your elbows for support and to keep hip in a good position.
Don't force anything and try to relax.

Do: 2 x 30sec

Similar to the passive version, you want to keep your legs night and straight. Pull them close to your face. Then the dynamic action is pushing your bottom to the floor. Think lengthening the lower back.

Do: 1 x 10reps

Start on your back and keep your back and bottom pressed against the floor the entire time.  Open legs slowly into a middle split & close. Keep legs nice and straight with feet pointed.