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Hey, I'm Layla, and I'm going to show you how to do the Seated Split Stretch. We're
going to start off with one leg straight, all the way out. Then, you're going to take
your other leg and bend it all the way in to you this way. Here, you're going to reach
for your ankle or your toe. If you're less flexible, it'll be your ankle. More flexible,
grab onto that toe. Just stretch your body forward over your leg here as much as you
can. You're really going to feel this in the back of that leg, the hamstring, on the straight
leg that you're stretching out to. You want to hold it there for 20 to 30 seconds, breathing
deep, in through your nose, out through your mouth, just focusing on stretching out that
muscle.
Then, after you have stretched out that leg, you're going to twist behind you a little
bit, give yourself a little stretch over to the other leg. This stretches out that upper
body a little bit more, the back, the abs over here. Then, after you hold this for about
20 to 30 seconds, you're going to switch to the other side. Take the other leg out straight,
then the opposite knee, all the way in towards. Again, either grab onto your ankle or your
toe and pull yourself all the way in, getting a really good stretch in the back of that
leg here.
You want to hold it here for another 20 to 30 seconds, getting that deep stretch, really
focusing on your breathing. Again, just finishing off that stretch, twisting back towards your
bent knee, opening up that chest, keeping the chest lifted, stretching out that ab area,
your core, that lower back. Just like that. That's how you do the Seated Split Stretch.
[inaudible]