Name: Playbook - Leticia Martinez - 10 min Lower Body Stretch!
Uploaded: 2023-12-03T23:39:02.157Z
Duration: 10 min
Description: 10 min Lower Body Stretch!

The perfect mobility and stretches to lengthen your lower body!

You will complete all 5 exercises, 2 rounds.

Start this by lying on our backs with your feet flat on the ground. Bring the affected leg over the opposite leg, crossing at the knees, and interlace your fingers behind your back thigh. Pull the bottom leg towards the shoulder on the same side, gently.

Piriformis stretch (left)

Piriformis stretch (right)

Using a static band place it on your left foot, make sure to not pull the leg too high. From here you will cross over, keep your shoulders placed on the floor. You will feel a stretch on your left lateral thigh.

ITB stretch (left)

Using a static band place it on your right foot, make sure to not pull the leg too high. From here you will cross over, keep your shoulders placed on the floor. You will feel a stretch on your right lateral thigh.

ITB stretch (right)

Lie on the floor, raise your  leg and rest your opposite leg on the floor.
Gently straighten your leg until you feel a stretch along the back of your thigh. Work your way through each stretch. I recommend to use a belt to stretch out.

Supine hamstring stretch (left)

Supine hamstring stretch (right)

Keep your hands shoulder-width apart and your knees directly below your hips. 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." Repeat several times for a duration of 30 seconds.

Cat cow

The child's pose helps to stretch your back and muscles around your hips. In this pose, kneel and sit on your knees. Lean forward, keeping your glutes on your heels, and rest your forehead on the floor. Move your arms so they're next to your legs, palms facing up.

10 min Lower Body Stretch!

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