Amanda Biskのインスタグラム(amandabisk) - 7月15日 14時44分
BASIC WHOLE BODY STRETCH ✨ So I promised I would film this flow for you guys during my trip to Greece...I hadn’t stretched for almost 5 days before this point (yay for holidays! 😉) and I wanted to share this with you because sometimes it’s nice to just gently ease yourself back into a routine without having to do all the intense, heavily focused stuff ☺️
This is a great flow if you haven’t really focused on flexibilty for a while, you might be super indelible & want something gentle to start with OR even just a nice morning/evening/after workout stretch you can do daily 👌🏼
👇🏼 Hold each position for about 2 deep breaths (if it feels nice you can hold any of the stretches for 10 deep breaths to get a really nice release 😁)
▪️1. STANDING SIDE STRETCH
(Turn your chest up to the sky and look UP!)
▪️2. BENT OVER SHOULDER STRETCH
(Inhale: lengthen your spine, Is Exhale: sink your shoulders & head down. TIP! > To get deeper, anchor elbows down and try to drop your head through your arms)
▪️3. WALL PEC STRETCH
(Your elbow should be higher than your shoulder)
▪️4. GROIN MOBILITY
(Standing: Push your opposite knee away & try to look up. Low groin: Push your legs wide, hands on the INSIDE. TIP!> For deeper stretch, use your elbow to push your bent knee out & drop your chest)
▪️5. WIDE LEG FORWARD FOLD
(Pull your belly button DOWN & sitting bones UP...think ‘lengthen through the backs of the legs’)
▪️6. MALASANA FLOW
(Use your elbows to squeeze your knees out & pull your collar bones UP!)
▪️7. HIGH LUNGE
(Squeeze you back knee as much as you can & pull your belly button in. Opposite arm (to front leg) comes up and over)
▪️8. DOWN DOG + CALF
(Do straight leg variation first, then bend knee slightly to stretch deeper into the ankle)
▪️9. STANDING CALF STRETCH
(Same as above & use wall to add more resistance = deeper stretch)
.
Enjoy! ☺️ #basicstretching #flexibility #stretchingroutine
ab♥️x
.
Music: Free - Kidswaste
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