Name: Playbook - Carissa Wong - Back
Uploaded: 2023-07-18T03:32:15.329Z
Duration: 20 min
Description: Back

Mobilising the back to help with the hinging forward fold movement

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Keep arched shape as you reach hips to heels
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)
Keep hunched shape as you shift shoulders back over wrists

Spinal waves: dynamic cat cow

Engage core and keep back flat
Lift leg back and up
Straight leg
Square hips (keep both hips facing the floor)
Raise opposite hand up
Bring elbow to knee 
Repeat on other side

Neutral bird dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings
Lift one leg back and up
Straight leg and square hips (pelvis facing the floor)
Bend knee and reach knee to ceiling as you reach foot to opposite side 
Press opposite shoulder down and revolve chest to lifted leg’s side

3-limbed downward dog (hip opening)

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor

Puppy pose

Lie face down on floor
Bring elbows under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Elbows lower (closer to hips) = deeper stretch

Baby cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Hands lower (closer to hips) = deeper stretch

Cobra

Feet further than hip width
Squat down as low as you can
Rocks hips and knees side to side
Use elbows to push knees apart

Yogi squat rocks

Feet further than hip width
Squat down as low as you can
Use elbows to push knees apart

Yogi squat

One of my fav back stretches
Start in a low wide squat
Feet further than hip width
Squat down as low as you can
Use elbows to push knees apart
Then reach hands forward while keeping hips low 
Option to reach hands forward or reach elbows to the floor

Low wide yogi squat forward fold

Walk one hand out to the side
Keep hips on floor
Walk as far as possible
Raise other hand up and reach towards opposite side
Keep hips on floor
30sec: Drop elbow to deepen stretch
30sec: Revolve chest up (armpit facing ceiling)
30sec: Revolve chest down (armpit facing ground)
Repeat on other side

Seated cross-legged side bend complex

Raise hands up
Lengthen body by reaching top of head towards ceiling
Open back knee slightly out
Turn chest towards extended front leg
Reach chest towards toes
Bend front knee slightly if hyperextended knees or tight hamstrings 
Repeat on other side

Seated single-leg side forward fold

Feet together or hip width apart
Hinge from hips and fold forward
Relax upper body
Hold opposite elbows
Bounce upper body up and down and side to side

Back

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