Name: Playbook - Ida Jemina - Active stretching
Uploaded: 2022-11-13T18:43:32.177Z
Duration: 10 min
Description: Active stretching

Natalie

Erin

I love it, it really helps after workouts... i wish that there are more streches like this even better if they were follow along

Sophia

Heidi Turunen

Elizabeth

Alisson

It was nice and quick, great before bed :)

Monika

Joanne Carrillo

It's time to treat ourselves with a wonderful full body active stretching 🤍

10 exercises for full body

Equipment:
Bodyweight 
Yoga mat if wanted

Use #trainwithida on IG so I can support you and see you crushing it!

This active stretching session helps your muscles to recover and works as a relaxing routine as well!

- Sit down with legs wide open
- Reach towards one foot with one hand while  bringing the other arms over your head allowing your torso to fold down sideways
- Stay in the position for about 5 seconds and repeat to the other side.
- Keep moving from side to side.

Seated Side Reach

- Sit down with legs together and extended to the front
- Reach up with your hands and bring them back down
- Begin reaching to your feet  allowing your torso to fold down as you go forward
- Return to the starting position
- Keep moving for 30 seconds

Sit Down Hands Up and Forward

Remember to perform with both sides 30 seconds!

- In a high single leg kneeling position thrust your hips forward to stretch the hip flexors while reaching up with your arms
- Back down while keeping your front leg extended and reach for the floor to stretch the hamstring

Hip Flexor to Hamstring Stretch

Remember to perform with both sides!

- In a high single leg kneeling position grab your rear foot with your hand to stretch the quad

Kneeling Quad Stretch

- In a downward dog position perform alternating steps with your feet to stretch the calf muscles

Downward Dog with March

- On your knees, extend one arm to the side while supporting with the other hand
- Lower your torso down and slightly twist to the opposite direction until you feel a stretch in your chest muscle
- Keep moving from side to side.

Chest Stretch

- On all fours gently begin pushing your upper back up by rounding it as you go and bringing your head down towards your arms
- Hold and with a slow movement begin to come back down to arch your back as you simultaneously lift your head up
- This is a great exercise for spine mobility.

Cat Camel

Remember to perform with both sides! Hold the stretch for about 5 seconds and switch arm. 

- On your knees, or alternatively seated or standing up, reach towards your shoulder blades with one arm while gently pulling the elbow with the other hand to feel a stretch in your triceps muscles

Tricep Stretch

- Hold the stretch for about 5 seconds and switch arm. 
- Stangin up, or alternatively seated or kneeling, hold your elbow with the other hand and gently begin pulling it towards yourself until you feel a stretch in your deltoid muscle

Shoulder Stretch

- In a kneeling position turn your wrist around so that your fingers point to yourself
- Lower down gently to touch the floor with your hands and feel the stretch in your bicep muscles and forearm muscles

Biceps and Forearms Stretch

Active Stretching

Active stretching

Hyvä lämmittely, valmiina jalkatreeniin

Sanna Arpiainen

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Kelauna

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My ass feels warmed up, ready to start training 💪

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Martina

Oot huipputaitava tekemään vaihtelevia lämppiä. Ei käy tylsäksi ja tulee lämmin.

Katriina Pokela

Mobility and Stretching

Love it! I'd love to see me sketches and maybe yoga if you like to!

Melissa Johnson

Venera

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Tosi hyvä lämmittely, syke koholle ja veri virtaan🔥 valmiina treeniin

Stef

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Full body warm up

Carlie

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Kiva ja monipuolinen alkulämppä jaloille. Tuntuu jaloissa ja pyllyssä että on valmiina kunnon treenii💪🏻

Active stretching

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