Do you want to improve your flexibility? Do you want to feel more flexible, supple, and mobile? Then try this routine out and see it come true.
Areas of focus, hips, core, lower back, hamstrings, glutes, groin, abductors, adductors, quads, calves, shoulders.
- Begin in a lunge position, your back knee grounded onto the mat and your body facing forwards, with your hips squared below your shoulders. Lean forwards on the from foot until you feel this stretch developing in the hip. Apply gentle pressure for 20 seconds and then repeat this stretch on the opposite side.
- From here, sit down onto the mat and bring your feet together, as you put the soles of your feet together and holding your ankles push down on the thighs with your elbows feeling the stretch on the inside of the hips and the adductor muscles. Hold for 20-30 seconds.
- Moving on straighten out your legs in front of you and then bend one leg so that the sole of the foot is against the knee and begin to reach forwards with your hands as if to grasp the straight legs foot. If you can’t reach the foot grab your ankle or shin, and lower your head down towards your knee cap. Hold for 20-30 seconds and repeat on the opposite side as well.
- Moving into the glutes, straighten the legs out in front again and this time cross one leg over the other so that your ankle is resting on your thigh (quad) just above the knee. Begin to bend the bottom leg until you have placed the sole of the foot onto the ground and feel a stretch in the outside of your bum or glute. To apply further pressure slide your bum in towards the grounded foot. Hold for 20 seconds and repeat on the opposite leg.
- Next up is the hardest stretch so take your time. Stand up and begin to walk your feet apart as wide as you can, keeping the feet flat on the ground. If this is tough enough hold the stretch here. If you want more, then lean forwards and place your palms down on the floor. Again hold here if it is enough or your can try to bend the arms and place the elbows on the ground. For even more stretch try to lift up onto your heels and rotate the toes to point first in front of you and then to the sides, holding each position for a few seconds. Once the stretch gets uncomfortable just slowly stand back up.
- Back in our standing position we are moving into the quadriceps next, either find something to lean on or hold your balance and you reach down and grasp one foot and pull it up, bending the knee and bringing your foot to your bum as you stretch into the quads, repeat this on each leg twice, holding each for 20 seconds.
- Finally moving into the shoulders and calves, come down onto all fours and assume the table top position. Placing the hands below the shoulders, and knees below the hips. From here curl the toes, and make contact with the ground and push up through the hips into downward facing dog. Use this position to work into the shoulders, keeping the head in line with the arms as you push up and away. Then move it into the calves. Bend one leg and relax a little as you push one heel into the ground feeling the stretch in the calf. Repeat this side to side, stretch each several times.
- And relax its over.
Aim to repeat this once daily or at least before each workout to help improve overall mobility and flexibility especially through the lower body.
And add extra onto the end if you want to work more into the shoulders, or chest and upper back. And keep your eyes peeled for more stretching posts coming your way in the next few weeks.