Name: Playbook - Women’s Calisthenics - Back Stretching
Uploaded: 2022-06-25T05:00:30.787Z
Duration: 20 min
Description: Back Stretching

These back stretches will help improve your back mobility and reduce back pain. Do these stretches 2-3 times per week for best results.

Start on all fours with your arms shoulder width apart. Stretch your arms out so that your upper body creates a downward slope. Lift your upper body and lower your pelvis to the ground.

10 second holds x 3 reps
15 second rest between each rep

Seal Stretch

1. Starting in seal stretch let your head fall back as you open your chest.

2. Bend your knees and bring your toes towards the crown of your head.

3. Push your hips into the floor, and remember to breathe.

10 second holds x 3 reps
15 seconds rest between reps.

King Cobra Pose

1. Start by lying on your back and bending your knees. The feet should be parallel and hips' distance apart.

2. Bend your elbows and bring the palms of your hands overhead, placing them underneath your shoulders with the fingertips pointing towards your feet.

3. Inhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor. Bring the crown of your head to the mat, and use your hands and feet for leverage. 

4. Straighten your arms as you lift your head off the floor. Make sure to keep your feet parallel and knees in line with your feet.

5. To come down, tuck your chin into your chest and lower down slowly.

10 second holds x 3 reps
30 second rest between each rep.

Bridge

1. Start by lying on your back and bending your knees. The feet should be parallel and hips' distance apart.

2. Bend your elbows and bring the palms of your hands overhead, placing them underneath your shoulders with the fingertips pointing towards your feet.

3. Inhale and press down into your palms and your feet as you lift your shoulders and hips up off the floor. Bring the crown of your head to the mat, and use your hands and feet for leverage. 

4. Straighten your arms as you lift your head off the floor. Make sure to keep your feet parallel and knees in line with your feet.

5. Straighten your legs while pushing your chest forward to achieve the long bridge position.

6. To come down, tuck your chin into your chest and lower down slowly.

5 second holds x 3 reps
15 second rest between each rep.

Long Bridge

1. Lie flat on your stomach. Keep your chin on the ground and your hands at your sides. 

2. Exhale while you bend your knees. Bring your heels as close as you can to your buttocks. 

3. Lift your hands and take hold of your ankles. Simultaneously, lift your head, chest, and thighs up away from the mat. At the top of your stretch only your core should touch the mat.

Push your tailbone into the mat to deepen the stretch. Your chest and shoulders should feel open.

10 seconds x 3 sets
30 second rest between each set.

Bowl Pose

Back Stretching

Really like this! Not follow along so I can do at work easily without needing an instructor

Back Stretching

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