Name: Playbook - Nini Muñoz - Static Stretching 2
Uploaded: 2023-07-24T11:03:06.995Z
Duration: 7 min
Description: Static Stretching 2

Relax and stretch your worked muscles and mind with this flexibility and mobility static stretching cool down and bring your heart back to resting state to close out your workout.

-hold each movement for 12 seconds

•Sit Indian-style with your back straight, legs crossed, heels aligned and hands on your knees. 
•Gently and slowly curve your spine inward to form cat position and then arch your back to form cow. 
•Repeat 5 times

Indian-Style Cat Cow

•Remain in Indian-Style position 
•Place opposite hand on opposite knee and twist your torso feeling the stretch on your back

Indian-Style With a Twist

•Remain in Indian Style position and lean forward,touching the floor

Indian-Style Front Stretch

•Look down, slowly rotate your head in a 360 degree circle 
•Rotate it back
•2 rotations to each side

Mobility - neck rotations

•Return to a tabletop position 
•Start on your hands and feet, shoulder width apart
•Press into your hands with a flat back and your glutes up
•Walk your legs out one at a time and then simultaneously 
•Hold a plank for 10 sec.

Mobility - downward dog

•From Downward Dog position tuck one leg in and sit activating a stretch in your glutes. 
•Hands down, chest up, looking up and take nice deep breaths. 
•Take it down and hold stretching your back and glutes

Pigeon Pose

•From Downward Dog position, bring your right foot towards your right hand and left foot towards your left hand creating the Jack Hammer .
•Hold 15 sec. 
•Now stretch your legs up and drop back down to Jack Hammer; repeat 5 times

Jack Hammer

•From Downward Dog position, drop your body down, hands down, raise yourself up from torso to form baby back bend

Baby Back Bend

•From Baby Back bend, drop back down and drag your body into Child’s pose position.

Child’s Pose

•Slowly drag your body up, one vertebrae at a time

Drag Up

•On your knees take your body through some trunk rotations; twice to the right, twice to the left

Trunk Rotations

•After performing trunk rotations, bring your left arm behind your foot, hand flat on the floor to perform a kneeling backbend; stretch out your arm and look up. 
•To end, come back to kneeling pose, bring arms up and around, palms facing each other and lower to the center of your body to your heart, squeeze hands together and release. 
•Inhale a double breath, short and long and exhale ;repeat 3 times

Static Stretching 2

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