Name: Playbook - JOJA LIFE - W2/D5 Stretch Day
Uploaded: 2023-01-11T17:47:36.490Z
Duration: 10 min
Description: W2/D5 Stretch Day

Flow through each stretch for 30-45 seconds

*If it is a unilateral stretch you will need to stretch each side for 30-45 seconds

- Sit on the ground with knees bent the soles of your feet together
- While keeping your back straight (no slouching), allow your knees to fall towards the ground

Butterfly stretch

- Sit tall with legs extended wider than the hips in front of you
- Contract your core as you lift one leg up
and bring in it 
- Repeat with the opposite leg
- Then move one at a time return them to starting position

Seated 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 of you are able 
- Repeat on the opposite side

30 sec each side

Pigeon stretch

- From a seated position, have your front leg in a 90 degree angle and your back leg in a 90 degree angle
- One hip internally rotated and the other hip externally rotated
- Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up
- Once your hips are fully extended at the top, switch leg positions then slowly lower back to the ground
- As you flow through the exercise, be really aware of maintaining good form and engaging your core

Shin box rotation stretch

- Step your feet slightly wider than your hips
- Squat down into a deep squat, with your toes pointed slightly outward and track your knees in the same direction as your toes
- Place your elbows on the insides of your knees and press your palms together
- Press your elbows into the insides of your thighs as you press your thighs into your elbows
- This action helps to lift your chest up and reach your tailbone down
- Engage your abdominals by pressing your belly button to your spine

Deep squat stretch

- Start in an all fours position, with your hips above your knees and shoulders above your wrists 
- Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow"
- Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat"

Cat cow stretch

- Start in an all fours position, with your hips above your knees and shoulders above your wrists
- Rise up onto the toes into a bear pose position
- Tuck your toes under, and on an exhalation, engage your lower belly drawing the navel back to the spine
- Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose

Downward dog stretch

- Lying face down on the floor
- Place your hands palms down on the ground beneath your shoulders.
- Lift your chest up off the ground by straightening your arms

Cobra stretch

- Take a long lunge forward
- Place fingertips or palms on the ground in line with the front foot
- Make sure the knee is on the outside of the arms, not between them
- Keep back knee off the ground
- After attaining a neutral spine, lift the outside arm towards the sky
- Watch your hand as your lift the arm. attempt to create a straight line between your arms
- Repeat on the opposite side

30 sec each side

Spiderman w/ T-spine rotation stretch

- Brace your core as you raise one leg forward and up, bending at the knee
- Externally rotate your knee and replace your foot back to the floor
- Repeat on the opposite side

Standing hip rotation stretch

W2/D5 Stretch Day

Svenja

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

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