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Be Well /
July 2, 2019

​A Stretching Focused Workout

Whether you sit too much all day, or are really active – in both cases your body can benefit from a good stretch.

I’m big on posture and body alignment, and to surf well and care for my kids it’s great to be strong and flexible. I also want to live a life free from pain. So all these keep me motivated to care for myself in this way!

Strength + flexibility = Can help prevent injury. Plus you just feel better. If your body is all tensed up, it creates stress. Stretching can help relieve your body from that form of stress.

Here’s a quick video to demonstrate some of my favorite stretches.

A few things you’ll need for this workout:

  • a decent width wall space
  • a clock (so you can time your moves) or just feel it out. But I like a timer!

As usual, my focus in this video is to demonstrate and give instruction on how to do the movements correctly to prevent injury.

You can do the movements as we go, pause and rewind the video at any time to review and check your form.

Listen to your body, if something is not feeling right, double check your form, try an easier version, or move on to the next exercise.

The first stretch is a Triangle Pose

  • Start against a wall to help you with proper alignment.
  • Step into a triangle pose (with one heel against the wall and the other foot parallel to wall) then bend at the waist as you reach down toward your ankle with one arm. The other arm reaches toward the sky as you look up and hold the pose.
  • Aim for a minute in this stretch, and if you’ve never done this move try hold it for at least 30 seconds.
  • Remember to breathe!

Now I’ll show you a sequence of wall stretches…

The first one is Laying Wall Stretch

  • Lay on the ground on your back with your butt all the way to the wall, legs on the wall, feet flexed.
  • Hold for 1 minute
  • When you flex your feet, feel your quads engage.
  • This is good for stretching your hamstrings and calves. I like doing this stretch laying down because it keeps your hips in alignment, letting gravity do the work.

From there go straight into Laying Wall Splits

  • Relax your feet and feel a deep stretch in your inner thigh.
  • Hold this for 1 minute.

From here we’re gonna do two hip-opening stretches…

Reverse Pigeon on Wall

  • For the first one, scoot your body back until your feet can press against the wall making your legs a 90 degree angle.
  • Take one foot off the wall and rest it on the opposite knee, try to push that knee toward the wall.
  • Hold this for 1 minute then switch legs.

Twisting Hip Stretch

  • For a different variation and deeper stretch, move away from the wall, still laying on your back
  • This one’s a little hard to explain, so make sure to watch what I’m doing.
  • Start with your knees bent and feet planted on the ground.
  • Lift one foot off the ground and place it on the opposite knee, dropping that foot to the floor, and gently push your knee away from your body. Feel the stretch on your outer hip.
  • Let your arms rest out, and Look in the opposite direction. Hold for 1 minute, then switch legs.

Next stretch is Lunging Hip Flexor

  • Start on your knees. Bring one leg forward to a 90 degree angle with your foot flat on the ground.
  • Press your hips slightly forward, leaning into the front leg to feel the stretch in the front of your hip flexor.
  • Hold that leg for 1 minute then switch.

Let’s finish up with a Calf Stretch

  • For this stretch, Find a place where there’s a slight elevation like stairs. Ideally, somewhere that has a railing or something you can hold onto.
  • Stand on the platform with the balls of your feet, drop your heels and hold for 1 minute. You should feel the stretch in your calves.

If you have the energy, repeat or add on your favorite movements or activity.

Working out can make your muscles really tense, that’s why stretching is so good for our bodies. Yet it’s something that can easily be neglected. Remember to include stretching in your exercise routine, or even after after a long day at work.

Living healthy is part of what I consider to be a key element to an Unstoppable life. For more, check out my Unstoppable Year program.

Like this workout? Have questions? Share with me at #bethanystylehealth

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