Name: Playbook - Maria Teixeira - Upper Body
Uploaded: 2024-04-19T14:00:04.823Z
Duration: 8 min
Description: Upper Body

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Layla

- Lie face down on an exercise mat with your legs extended directly behind you and forehead in contact with the floor. 
- Bring both hands to rest level with your chest, keeping your elbows tucked in. 
- This is your start position. 
- Slowly lift your torso up, keeping your hips on the floor as far as you can.
- Press your arms into the ground and keep your chest lifted so as not to sag between the shoulder blades. 
- Hold this position and feel the stretch in
your chest.

Cobra Stretch

- Kneel down in front of a bench or a chair and place both hands palm down on the top of the surface.
- Move backwards until your arms are fully extended.
- Slowly bring your head down in between your arms as you push your hips back.

Box Stretch

- Lie flat on your back on an exercise mat with your knees bent and feet flat on the floor. 
- Place the palms of both hands behind your head and at the base of your neck, letting your elbows drop to the
floor. 
- This is your start position. 
- Proceed to push your elbows into the ground as much as you can.
- Relax and repeat

Supine Chest Stretch

- 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.

Upper Body

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