Introduction
Stretching and better mobility are a great way to stay healthy mentally, emotionally and physically. Stretching brings freedom in your movement, regardless of your age.
Let’s start by figuring out what your goal is? Is it to be able to sit and stand with ease? To be able to reach for things high up in a cupboard? To play in the playground with your grandkids? Or is it to progress further in your exercise goals? Find your goal and keep in it mind as we embark on this stretching journey together as we will check in every once in a while to see how
you are doing in achieving your goal. I like to keep a pillow and a couple of rolled towels on hand to help as props in case I need to use them to aid in the stretch.
Follow along with the video:
Breathing
Let’s assess our breathing. You may have a restriction in your breathing that you are unaware of and this can be due to tightness in the connective tissue in your chest and diaphragm.
Imagine that your diaphragm is a beach ball. Please hands on front and back.
Expanding to its fullest? Less on one side than the other? Chest breathing?
Hands to each side? Does one feel different than the other?
Postural Assessment
Before we get into the stretching program, it is always good to assess our posture and to figure out what is tight and needs work.
- Shift from hip to hip.
- Float arms up, one then other, twist , turn
- One leg forward, float arms up.
- Shift to one side, hand on other leg, float arm up, twist, then float other arm up. Swoop down, legs together, roll up. Do other side.
- Stand end of your mat, roll head down, soft knees, hands to ground, cycle feet, shift hips, roll up.
Neck Stretch
- Drop head, roll to side up and around, change direction.
- Gently place your hands, crisscross over your collarbones, shrug your shoulders and lift your elbows.
- Roll your head from side to side. Then go to one side. Circles, forward, backward.
Back of the Neck
- Chin to chest
- Interlace your fingers and place them at the back of your head. Breath in, torso up and down to ground.
Shoulder Warm Up and Stretch
- Put fingers on shoulder and do small circles backward. Then full arm
- Shoulder Sweep.Lay on our backs,prayer hands, over head and back. Roll to side, stack.
- Pull across and around.
Glute and Hip Stretch
This is a great stretch for people that feel tightness in their hips or for people that sit for long periods of time.
- Windshield wiper.
- 90/90. Knee up, ankle up, both up and around
QL Stretch
This next stretch is for your QL which is located in your lower back. For some people, their QL can be the reason their back aches as it may be tight from sitting for too long or from lack of movement. A tight QL can pull on your posterior area of your pelvis and put a real strain on your back.
- 90/90. Hands to outside of leg.count steps.switch sides and count steps. Start with tightest side. Lift torso, look over shoulder, unlock elbow, swoop back. Return. Can you further?
- Do other side
- Go back and do tight side.
- Reassess by counting the steps again.
Finisher
- Standup. Full standing stretch. Shift hips side to side. Shoulders. neck.
Closing
I hope that you come away from this session feeling a little looser and more relaxed in your own body. Please join us again to continue on with your journey to better fascial fitness. Keep accessing Body and Soul online for more stretching videos and other fantastic content.
Rhonda Koerner
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Gentle, slow stretching program with focus on neck and lower body. Easy movements to alleviate stress and to bring about comfort and freedom in everyday movements.
Light, pain-free stretching routine concentrating on shoulder release and alleviating stress in the neck. Effortless flow to help increase mobility and flexibility.
Soft, slow and therapeutic stretching focusing on all areas of the back. Recommended for anyone who sits for long periods of time.
Soft, slow and therapeutic stretching focusing on all areas of the back. Recommended for anyone who sits for long periods of time.
Soft, slow and therapeutic stretching focusing on all areas of the back. Recommended for anyone who sits for long periods of time.