Name: Playbook - Sarah Herse - 16 Min Mobility Routine (Full Body Stretch)
Uploaded: 2024-03-20T21:08:55.237Z
Duration: 30 min
Description: 16 Min Mobility Routine (Full Body Stretch)

A. 16 Min Mobility Routine (2 sets):
A1. Scorpion Stretch (alternating) x 60 sec
A2. Cobra Pose x 60 sec
A3. Brettzel Stretch x 60 sec/side
A4. Kneeling Prone twist x 60 sec/side
A5. Pigeon Pose x 60 sec/side

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

- Start on hands and knees and place one arm/shoulder on the ground and face the opposite way
- Bring that opposite arm as high as you can to the ceiling and hold for recommended amount of time
- Repeat on opposite side

Kneeling Prone Twist

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
- Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Scissor your hips together, by drawing your legs in towards each other. 
- As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
- As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
- Repeat on other side

16 Min Mobility Routine (Full Body Stretch)

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