When I started catching waves on a regular basis, I began stretching my muscles a lot more often. Stretching feels so good! My New Year's Resolution for 2009 is to stretch my entire body each day because it keeps me limber. It also helps me avoid having to get a deep tissue massage each week, too.
On Super Bowl Sunday, I recorded my first 20 minute stretching video. I do not speak in the video, so I decided to write all of my stretches. You can check out the video and follow along below if you want a really good, full body stretch!
Take a deep breath, sit down and put your feet together. Stretch your groin by gently pulling your heals toward your butt and by pushing down gently with your elbows on your knees.
Look down at your stomach and chest and stretch your neck. Push your chin into your chest. Slowly raise your head and turn it all the way to the right. Turn your head all the way to the left.
Try to touch your right ear to your right shoulder. Gently pull your left shoulder down. Try to touch your left ear to your left shoulder. Gently pull your right shoulder down.
Reach up with your right hand and reach over your head and to your left. This will stretch your right side. Repeat with your left hand.
Put your right hand on the middle of your back and gently press your elbow back to stretch your triceps. Repeat with your left hand.
Reach your right arm across your body and to the left. Gently press your right shoulder and arm into your body to stretch your shoulder. Repeat with your left hand.
Reach straight ahead with both hands. Try to touch a spot just out of reach.
Give yourself big bear hug. Go down and hold, then gently roll a few inches to your right and hold. Repeat to your left.
Grab your right foot and stretch your toes back and hold. Stretch your toes forward and hold. Repeat with your left foot.
Straighten your left leg and grab your right ankle. Pull toward your body to stretch your right quad. Repeat with your left.
With your right foot straight and your left foot bent in (not out), touch your foot and gently lower your head to your knee (or past your knee, if you can). Hold for as long as it takes. If it begins to cramp, back off a few inches and go slower. Repeat with your left hamstring.
Roll back and stretch your lower back by pulling both knees to your chest. Hold and pull closer as your back allows, then gently lift your head and touch your chin to your chest as you pull your legs in.
Lie on your back and put both legs on your right side. Twist your body left while gently pushing down on your left knee. Repeat on the other side.
Stretch your right hip flexor by turning your body left and taking your left leg, putting it on top of your right leg and gently pushing down. Repeat on the other side.
Stretch your right forearm by pulling your fingers back. Do it both ways, then switch and do the other arm.
Roll over on your knees and hands and arch your back and hold. Arch your back the other way and hold, then repeat.
Go down on your chest from your knees. Put your arms on the ground in front of you and gently push up a little, stretching your feet under you.
Go forward and lay flat on the ground. Slowly bend your body up by pressing your hands and lower body into the floor. Hold and stretch further as your body allows.
Stand up and go to a wall. Put your right forward on the wall and stretch your chest. Repeat with the other side.
Putting both hands on a wall, stretch your right calf. Repeat with your left calf.
- The music in this stretching video is from Craig Chaquico’s Acoustic Highway album. The songs include Acoustic Highway, Return of the Eagle, Summers End and Sacred Ground.
Monday, February 2, 2009
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