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Hello!
Lets do some stretches from a reclining position.
Bring the knee up and across.
From here you can use your knuckles to loosen up the back muscles.
You can also do shoulder rotations.
Bring the knee up to the chest.
Put the hip through it's range of motion for a few rotations.
Bring the other knee up and do the other side.
Bring both legs up, over your head if you can make it.
You can also bring both legs straight up in a backwards head stand.
Come back down slowly, a vertebrae at a time, shifting to loosen the back muscles.
Bring your hands behind your head and pull forward slowly, under tension, to stretch
the neck muscles and align the vertebrae.
Move the hands to the middle of the neck, work it from side to side, and pull upward.
Move the hands to the base of the neck, pull up, and work it from side to side, while turning
your head.
Sit up.
Massage the palm of the foot. If you have thick soles you'll need to take off your shoe.
Work up the medial (inner) and back side of the foot and leg.
Work on the top of the foot between the bones.
Work up the outside and front of the leg.
Grip the foot and wring it.
Grip the toes and rotate the ankle through its range of motion.
Now lets do the other side.
Now to stretch the hamstrings.
There's two ways to stretch the quads.
You can pull the front foot behind you and lean back on it.
Or, from the last position you can bring the rear leg behind you, leaning on it and going
back to the front leg a few times.
And the other side.
Now we can work on the wide leg stretch.
Lean forward, off to one side, off to the other side, and gripping the legs/ankles pull
yourself down to the center.
Massage and beat on the hamstrings and glutes before going wider.
Repeat the process a few times.
Eventually you'll have a large range of motion.
Yes, the splits are possible.
Let's see, last is the butterfly stretch.
Grip the ankles and push down with your elbows and forearms.
Grip the toes, pull your ankles in as close as you can, use the outer muscles to pull
the knees down, and lean forward as far as you can go.
To finish, push yourself up over your ankles, and with your feet still in position, stand partway to strengthen your ankles.
That's it, let's start class.