Flexibility Series

  Exercise Equipment Description Flexibility
  Splits/ Spirals Splits/ Spirals
       
  Fx ShoulderStretchSeriesno equip1) Arms up: interlace fingers and press palms up with arms straight; 2) Arms crossed behind back, roll shoulders back; 3) Internal / external rotation stretch; 4) Reverse prayer
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  Fx Butterflyno equipSit with soles of feet together
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  Fx HipRotatorTriangleSitno equipSit with shins stacked up by placing pinky toe in crease of opposite knee. If this hurts knee or ankle, then do regular cross sit. Lean forward and walk hands out.
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  Fx HalfStraddleno equip or strapPlace sole of foot on opposite inner thigh and extend the other leg straight ouT: 1) Reach arms up; 2) Then hold foot and look up; 3) Then bend forward and bring chin to shin. Use strap around foot if unable to catch foot.
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  Fx HamstringSupineno equip or strap1) Lie supine, bend knee in to chest with shin vertical; straighten the knee and lift the head to the shin; 2) For IT band, hold strap in opposite hand and draw leg slightly across body.
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  Fx HipExtensorRotatorSupineno equipLie supine, hold under shin with both arms; lie back. If able, reach same hand as foot around head and catch hands. Bottom leg can be bend (easier, not shown) or extended flat on floor (more challenging, shown)
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  Fx FwdBendSitno equip or strapSit with legs out in front: 1) Reach arms up; 2) Then hold foot and look up; 3)Tthen bend forward and bring chin to shin. Use strap around feet if unable to catch feet.
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  Fx DownwardDogno equip1) From Child's pose, come to hands and knees then straighten the arms and legs to lift hips up and lengthen waist. Press the heels down and fully extend the knees! 2) If hamstrings are tight, place hands on seat of chair
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  Fx DownDogExt1Legno equipFrom Downward Dog, bring feet together on floor then extend 1 leg up. Keeps hips level!
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  Fx StraddleSitno equip1) Sit with the legs wide, toes pointing up, reach the arms up then forward; 2) Bend over each leg with trunk facing down; 3) Bend over each leg with trunk turning up; 4) If legs are tight, sit up on a small height.
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  Fx GroinWideKneelno equip1) Kneel on hands and knees and extend 1 leg out to side. Press hips up/back with toes pointing up the forward. 2) Next, take both legs out to side with shins straight back. Press hips up/back from groin stretch and press hips down/forward for stretch across front of hip
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  Fx HipFlexorno equip or block or foam roller1) Kneeling, lunge forward with trunk upright; 2) Lift back knee up off floor without lifting height of head; 3) Place yoga block under front sit bone for support. Keep hips facing forward. Draw heel in towards block for calf stretch; 4) Foam roller under sacrum - draw one knee to chest to tip the pelvis back, and extend other leg out, this leg should be off the floor.
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  Fx QuadKneelProgressionno equip, wall1) Kneeling quad stretch: 1) Hold foot with opposite hand; 2) Hold foot with both hands; 3) Place shin on wall and press hips forward; 4) Shin on wall with trunk tall, bring hips close to wall without arching spine.
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  Fx HamstringKneelno equipHigh kneel with one leg extended out. Hands down by foot; 1) Look up; 2) Bend forward over leg.
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  Fx Splitno equip or chair1) From kneeling, slide legs into a split. Turn the back knee and thigh down to face the floor. Raise the arms up then lean forward. 2) If hamstrings are tight, support the front leg on the seat of the chair, reach arms forward, then up overhead.
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  Fx Pigeonno equipExtend one leg back and bend other leg: 1) Heel in front of opposite hip; 2) Move foot forward to increase stretch on outer hip; 3) Progress over time to having shin parallel to front of mat with knee, thigh and hip on the floor. For each progression, reach arms up then forward
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  Fx Spiralno equip1) Balance on one foot for spiral; 2) Kneel and lift leg into spiral
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  Fx SpiralCharlotteno equipBend forward and hold ankle with opposite hand, draw the trunk down and lift the leg up
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  Exercise Description Equipment Flexibility
  Backbend Backbend
 
  Fx ChildPoseno equipKneel, sit on heels and reach arms forward; lie on back and draw 1 knee to chest then both knees to chest
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  Fx DownwardDogno equip1) From Child's pose, come to hands and knees then straighten the arms and legs to lift hips up and lengthen waist. Press the heels down and fully extend the knees! 2) If hamstrings are tight, place hands on seat of chair
time: sectransition: sec
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  Fx MidBackArmSweepSideLieno equipSide lie and hold knee down with opposite hand. Sweep the top arm all the way around the head with the arm straight and the fingers on the floor.
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  Fx FwdBendHandsWallwallStand with hands on wall, bend forward and stretch shoulders and chest. Keep abdomen lifting
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  Fx BackBendBlockSacrumblockYoga block under sacrum
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  Fx ChestStretchstrap or band1) Hold high anchored band or strap behind back and step away; 2) Lie over yoga block placed between shoulder blades - arms over head
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  Fx BackBendChairchairSit in chair, bend back over back rest
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  Fx BackBendStandno equipStand and lean back: 1) Supporting low back; 2) Arms extended over head
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  Fx HipFlexorno equip or block or foam roller1) Kneeling, lunge forward with trunk upright; 2) Lift back knee up off floor without lifting height of head; 3) Place yoga block under front sit bone for support. Keep hips facing forward. Draw heel in towards block for calf stretch; 4) Foam roller under sacrum - draw one knee to chest to tip the pelvis back, and extend other leg out, this leg should be off the floor.
time: sectransition: sec
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  Fx Scorpionno equipLie prone with arms straight out at shoulder height, lift one leg up and reach it across to the opposite hand
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  Fx Locustno equip1) Interlace fingers behind back, straighten arms and lift legs and trunk up; 2) Arms extend straight back; 3) Arms extend straight out to side; 4) Reach arms overhead and lift hands and feet to the same height.
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  Fx Cobrano equipLie prone with hands next to chest, lift head and chest up, arch upper back and look up
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  Fx Bowno equipHalf bow - lie prone, hold 1 foot and arch up; Full bow - hold both feet and arch up
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  Fx BackBend4FootstrapBack bend - hands hold ankles, lift up hips
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  Fx BackBendKneelno equipKneel, bend back and hold low back then heels
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  Fx BackBendno equipBack bend - hands and feet
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  Fx StraddleSitno equip1) Sit with the legs wide, toes pointing up, reach the arms up then forward; 2) Bend over each leg with trunk facing down; 3) Bend over each leg with trunk turning up; 4) If legs are tight, sit up on a small height.
time: sectransition: sec
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  Fx DownwardDogno equip1) From Child's pose, come to hands and knees then straighten the arms and legs to lift hips up and lengthen waist. Press the heels down and fully extend the knees! 2) If hamstrings are tight, place hands on seat of chair
time: sectransition: sec
time: sectransition: sec
  Fx TwistSitChairchairSit sideways on a chair with the knees even, push down into the back rest and lengthen the trunk. With each exhalation, push/pull the hands to turn deeper into the twist.
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  Fx ChildPoseno equipKneel, sit on heels and reach arms forward; lie on back and draw 1 knee to chest then both knees to chest
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More in this category: « Synchro - Total Body Iso/Plyo

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