Name: Playbook - Leticia Martinez - 10 min Stretch🧘🏽♀️
Uploaded: 2023-12-03T23:39:02.121Z
Duration: 10 min
Description: 10 min Stretch🧘🏽♀️

A full body 10 min stretch/mobility! you can implement this after a workout or on your rest days. Now lets release any tension and feel the stretch😊

You will complete all 5 exercises for 30 seconds, minimal rest in between. 2 rounds!

Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch. Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg).

Hip flexor stretch (left)

Hip Flexor Stretch (right)

Sit up straight with both hands at the sides.
Raise the right arm forwards and reach over the back with the hand grasping the right shoulder blade and applying downward pressure. (This step rotates the shoulder blade downward, which helps lengthen the levator scapulae muscle even more before it is stretched. If raising the elbow above the shoulder is too complicated at first, this step can be skipped.)
While keeping everything else still, rotate the head to the left about 45 degrees (which is about halfway toward the shoulder).
Tilt the chin downward until a good stretch is felt on the back right side of the neck.

Levator Stretch (left)

Levator stretch (right)

Lumbar rotation can be preformed in a supine position (lying on your back) keeping your upper extremity fixed and rotating your lower extremity. It is a twisting motion of your lower trunk area. Do not let your shoulders come off the ground. Each back and fourth movement should be slow and controlled.

Lumbar Rotations

Raise your right arm overhead and cross your right leg over your left. From here you will side bend towards the leg that is crossed over and feel a stretch all along side the opposite leg.

Side bend stretch (left)

Raise your right arm overhead and cross your right right over your left. From here you will side bend towards the leg that is crossed over and feel a stretch all along side the opposite leg.

Side bend stretch (right)

The world's greatest stretch incorporates thoracic mobility through the twist that's performed during the lunge, and it also loosens up the muscles of the lower legs through the hamstring stretch performed at the end. You will alternate legs. Make sure your knee and shin are aligned at a 90 degree angle.

10 min Stretch🧘🏽‍♀️

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