Neil Summers: Monday, Stretch one. Spine lengthener, knees bend, feet flat on the floor. Lundy, press your forearms in front of your chest, breathe in; as you exhale be aware that you wanted to tighten up your tummy muscles, throw the arms over the head and feel that lengthening of the whole of this spine. We trying just encourage the arms, upper body weight just to take the pressure of the disc. Breathe in for me, exhale, tighten up the tummy muscle once again all the way through your staring position, and allow your fore arms to rest on your tummy. Relax, on the top of the stretch breathe in, exhale, and tighten up your tummy muscles and two more repetitions in your own time.
Stretch two. Knees press. Bend both knees, feet flat on the floor, lightly clasp to your right knee with both hands, breathe in, the conscious of the fact that as you exhale, I want you to tighten up your tummy muscles, breathe in, exhale, and draw the knee towards the chest. You can now see, you're trying to do this draw lengthen the whole of the spine, and relax. Left leg lightly clasp your nee in front of your chest, breathe in, exhale, draw your knee, drawing your knee in this fashion actually elongates and lengthens the whole of the spine.
Flattening the lower lumbar against the floor and relax. Right leg for me, breathe in, you have no problems with that take it one step further breathe in, exhale, draw your head towards your knee, again encouraging them from ends, and the spine to lengthen and relax. Left leg, lightly clasp in front of the chest, breathe in, exhale draw up to knee, fantastic.
Stretch three. Curled ball on side. Emily, roll over on to your right hip for me, left hand clasp slightly behind you here and breathe in, exhale. What I want you to do is, to roll your knees and head together. Excellent, when we're doing is drawing and lengthening the whole of the spine, brilliant stretch. As you relax, you should be able to curl up tighter using your breathing to encourage further stretch. Over on to your left hip and once again breathe in, exhale, tighten up your tummy muscles, and draw the knees and the head together. Again, lengthening here we can see classic lengthening the whole of the spine; in the curled position just breathe normally deeper and deeper into that stretch position, excellent.
Stretch four. Forearm press up. On our force, the shoulder with apart, hand shoulder with apart, drop down on to your forearms, again nicely supported and push back with your bottom on to your heels, stretch out all the way into the cat stretch, from here slight forward all the way through on to your forearms into full forearm press up position. What I would like to see is that head droved away withdrawing the way, we're actually pulling the head, drawing the head out from this spine, so we get this lengthening process again here. Perform the complete movement once more in a continuous flowing sequence.
Stretch five; extended thumb. Take your left hand and place it behind your right elbow, what we're trying to do is to create a nice stable support. Take your right thumb and extend it away at 45 degrees away from your body, reach nice and tall and back down on to your sporting arm. Put your right hand down, both finger tips facing the front, take your right hand and place the right finger tips behind your left elbow, take your left thumb, draw away from your body. Excellent. Finger tips facing front; one more time, take your left hand and place your left finger tips behind your right elbow, take your right thumb, extend away, again what we're trying to do 45 degrees; take the thumb, draw the thumb away from the body. This creates the full length of the spine that we're trying to achieve, thumb away from the body. And change hands, again, thumb away, draw this thumb 45 degrees, draw it away from the body you can see a whole lengthening process of the spine, excellent.
Stretch six; sky diving. Lying flat on the floor, face down, turn your head to the side, right hand cheek, place both hands on the backs of your buttocks, breathe in, exhale quite a strong stretch with this, breathe in, exhale and as you come up slide the backs of your hands down your buttocks, keep your head nice and level; the reason we're turning to this side is to we don't hyper extend the neck, no stress and strain on the neck. When we do on one side, we have to do on the other side, turn your cheek over from me, backs with hands on buttocks, breathe, exhale, and come up strong stretch. Again, strengthening, lengthening and try to draw, you can't just draw the head away from the body and relax.
Now, stretch for today's stretch seven, shoulder stretch. Lying flat on the floor, face down, forehead resting on the floor, lightly clasp your finger tips behind your back, lightly clasp your finger tips behind your back, breathe in, exhale and roll your hands not only up, but out and away from the body. Great releasing muscle tension across the back and spine, and relax. One more time, breathe in, exhale, draw your hands up, be conscious to the flat and you want to draw them away from the body. Squeeze, feeling the muscle tension, anticipate across the upper back. Great, muscle tensions released, and relax.
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