Name: Playbook - Maria Teixeira - Full Body Stretch
Uploaded: 2024-04-19T14:00:04.819Z
Duration: 12 min
Description: Full Body Stretch

IsisDupuy

Jessica Bonanno

Amy Yeary

RECOVERY DRILL
- Crab Reach 45 sec
- Child’s Pose with Lat Stretch 45 secs
- Sumo Squat to Stand 45 sec
- Supine Pigeon Stretch 45 sec | each side
- T-Spine Floor Sweep 45 sec | each side
- Prone Chest Stretch 30 sec | each side
- Active Doris-Flexion 40 sec | each side
- Foam Roller Quads 45 sec | each side
- Foam Roller Piriformis 45 sec | each side

30 seconds each side
- Come to a seated position on an exercise mat with your back straight and chest lifted. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be wider than
hip width. 
- Start with your left palm flat to the
ground, with your fingers pointed away from you.
- Your right arm should be directly in front of you, bent at 90 degrees with your palm facing in and your elbow in line with your shoulder. 
- This is your start position. 
- Engaging your glutes, lift your hips
from the floor and drive your weight back over your left hand. 
- Drive and extend the hips up until you
reach full extension. 
- As you do so, reach overhead
with your right hand extending the arm and
reaching behind you and across to the opposite side.
- At this position take a deep breath and keep pressing your feet into the floor to help increase the stretch. 
- With control return to the start position.
- Repeat on both sides.

Crab Reach

- Lean your torso forward towards the
floor and extended your arms out directly in front of you, with your palms facing down. 
- Try to keep your feet in contact with your glutes whilst extending your arms as far forward as possible. 
- Reach your arms across to your right side, keeping your hands on the floor and then press the hips back slightly.
- You should feel a deep stretch along your
left side. 
- Repeat the same movement on the
opposite side. 
- Repeat this sequence of movements.

Child’s Pose with Lat Stretch

- Stand with your feet slightly wider than hip width apart with your toes pointed out. - Keeping your core braced, bend at the knees and drop your hips down
into a deep squat position. 
- Gripping the end of each foot with your hands, using your arms to drive out
against your hips and knees and opening them into a deeper stretch. 
- Inhale as you do so. 
- Remember to keep your chest lifted and your spine extended at the bottom of the squat. 
- Your heels should remain in contact with the floor. 
- Exhale and look directly between your legs as you drive your back up towards the sky and extend your legs as much as possible.
- Maintain a firm grip of your feet whilst you do so.
- Pause at the top then repeat.

Sumo Squat to Stand

45 seconds each side
- Lift your left leg and cross it over your right leg, so that your ankle is resting on your lower thigh. 
- At the same time lift your right foot off the floor, bringing your right knee towards your chest. 
- Clasp your hands together underneath your right thigh. 
- Use your hands to pull your right leg towards your chest, at the same time trying to keep your lower back pressed into the floor and using your left elbow to push your left knee away from you. 
- You should feel a deep stretch in your glute and hamstring. 
- Hold then repeat on the other side.

Supine Pigeon Stretch

- Lie on your side on an exercise mat with your leg extended and your arms out in front of you, level with your shoulders, fully extended and palms together. 
- Bend your leg at the knee and bring
the knee level with the hip joint then place a foam roller or towel under that leg for support. 
- Allow to lengthen your spine. 
- This is your start position. 
- Then proceed to slide the top hand
forward, lengthening through the shoulder joint.
- Keeping the arm straight and as close to the floor as possible, slowly bring the arm overhead and round, following the hand with your eyes until you finish in a T-position with arms. 
- Repeat on the other side.

T-Spine Floor Sweeps

30 seconds each side
- Extend your left arm out to your side so it's level with your shoulder. 
- Bring your right hand to rest level with your chest, resting on your fingertips. 
- This is your start position. 
- Keeping your right hand in contact with the floor, gently lift your right leg and hip off the floor, bending your knee and bringing your foot to rest flat on the
ground on the other side of you. 
- Hold this position and feel the stretch in your chest. 
- Perform on the other side.

Prone Chest Stretch

40 seconds each side
- Place one foot on a bench or chair with the ankle directly under knee. 
- Slowly drive your knee forward
as far as possible whilst keeping your heel on the surface. 
- Hold the end point of your range of motion for at least 20 seconds, relax and repeat. 
- Repeat on both sides.

Active Doris-Flexion

- Position a foam roller perpendicular to your body and under the middle of
your left thigh. 
- Drop your hips so your legs extended directly behind you and push your chest to the sky, keeping your arms fully extended.
- This is your start position. 
- Shifting your weight into your thighs and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your quads.

Foam Roller Quads

30 seconds each side
- Come to a seated position on an exercise mat with your back straight, chest lifted and hands placed flat on the mat directly behind you. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be shoulder
width apart. 
- Lift your left leg and cross it over your
right leg, so that your ankle is resting on your lower thigh, just above your knee. 
- This is your start position. 
- Shifting your weight into your right thigh
and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your glutes. Repeat for both sides.

Full Body Stretch

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