Name: Playbook - Janet Calderon - Stretch and Mobility
Uploaded: 2024-03-27T19:07:38.319Z
Duration: 10 min
Description: Stretch and Mobility

Adria

Kelsey Owens

It’s important to stretch.  These stretch and mobility drills can be done at any time.    Feel free to do these as many times as you need.   

You can also extend the stretch time.

Begin on all fours in the tabletop position.
Place your knees under your hips and your hands under your shoulders.
Maintain a neutral spine by engaging your abdominal muscles.
Draw your shoulder blades together.
Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
Hold this position for a few seconds, then lower back down to the starting position.
Raise your left arm and right leg, holding this position for a few seconds.

Two sets for each side

Bird dog stretch

Lateral lunge dynamic stretch

Sit on the floor or Lie flat on your back if you aren’t that flexible, curl the head and shoulders off the Mat.  Extend one leg straight to the ceiling, place both hands onto the right ankle, and lower the left leg to 45 degrees.

Leg lift stretch

From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
Your right ankle will be somewhere in front of your left hip. 
Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
Scissor your hips together, by drawing your legs in towards each other. Use some support under your right buttock if needed, to keep your hips level.
As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.

Stretch and Mobility

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