Name: Playbook - Michelle Khare - Back Release
Uploaded: 2023-12-15T04:46:05.811Z
Duration: 12 min
Description: Back Release

Couldn’t really do the bridge that long and my balance was a bit off but it felt good 🙏🏻

Emma

It would be great if the next workout would continue from the 1st especially with the timer.

Izusa

Drew

I loooove These Flexibility routines! The combinstions are Amazing, this is Just Great for my Night-Time Routine :)

Lissy

Perfect for my really unbendy back. The one against the wall and the full bridge killed me 😭 I had to take pauses

Xiomara

Great stretch after a workout ! That backbend really killed me😭

Wow! So much looser after this! I feel like a new person! 😁

P.S. Love your gold nails. 😉

Hannah

I'd never heard of some of these movements before, but I'm all the better for taking the time to do them. Great mobility session :)

Marguerite Faure

*This program is referenced in the Challenge Accepted: "I Joined The #1 Cheer Team In America" Episode*

This session will help release your back tension and lengthen out your spine.

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat Camel

Take your time in this movement to feel the stretch
- Lay out your back with your legs bent and your feet firmly planted
- Lift your pelvis off the ground into a bridge until your body is straight from your shoulders to your knees

Bridge

Take your time in this movement to feel the stretch
- Lay out your back with your legs bent and your feet firmly planted
- Elevate and tilt your pelvic off the ground very slightly ( only about 2-3 inches off the ground)

Pelvic Lift

- With your hand on the floor at about shoulder width raise your chest 
- Bring your back up 
- Focus on breathing and form

Cobra

- Start in a seated L position with your legs extended straight out in front of you, knees slightly bent and toes pointed
- Reach your arms up straight overhead and lengthen your spine stretching your fingers towards the sky as you breathe in
- Breathe out and slowly fold forward trying to keep your back flat as you can while reaching your fingers towards your toes
- Round your spine as needed to stretch forward as far as possible and hold for time
- You should feel this stretch in your hamstrings and calves

Spine Stretch

- 45 SEC EACH SIDE
- Place your hand on your back below your neck so that your elbow is pointed straight up
- Reach across and pull your elbow behind your head stretching your tricep

Tricep Stretch

- Sit in open splits 
- Lean forward between your legs stretching

Seated Legs Spread - Middle

- 30 SEC EACH SIDE
- Sit in open splits 
- Reach overhead and lean to your foot with your hand

Seated Leg Spread - Side Stretch

- 30 SEC EACH SIDE
- Stand with your arms overhead
- Bend to the side stretching

Side Bend Stretch

- Lay on the ground with your feet planted on the ground
- Place your palms on the floor near your head
- Lift your body Into the air in a large arc shape with only your hands and feet on the ground
- Hold position for time

Back Bend

- 30 SEC EACH SIDE
- Get into a low lunge position
- Twist your torso and place your elbow against the outside of your knee

Lunge With Spinal Twist

- 30 SEC EACH SIDE
- Stand in front of a wall
- With your arm elevated and bent at 90 degrees, place your hand to elbow against the wall 
- Rotate your body bringing the arm to the side and stretch your chest musculature

Wall Chest Stretch

- Stand arms length away from a wall 
- Hinge at the waist and place both hands on the wall
- Lower your torso towards the ground and emphasize the stretch

Upper Back Wall Stretch

- Starting on your knees with a flat back reach your hands out in front of you

Child’s Pose

Circuit A

Back Release

Shani

That couch stretch was a great add in that mix

I loved these deep hip stretches because I’m only 19 but I feel like my hips are that of an older ladies 😭

Lisa

Deep Hip Opener

Owen

Mobility

Back at it, and LOVING IT!! The flexibility programs are so fun, and rejuvenating.

Stretching those hips for real 🙆‍♀️💜

Mobility Stretch

Wow, this is my four go at this, and I can definitely see a difference. We’ll see where it goes🤞🏼

Back Release

Community

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