So here we are. We are all ready to stretch. We have got our stretch mats out. You have just come back from a workout or may be you just want to get into a little bit of a stretching routine. We are going to get going. We are going to start out by spreading the feet hip width apart and the hands are going to be down. Now we are going to start up by doing a few sun salutations. We are going to do three of them. They start up by reaching all the way up towards the sky. We are going to reach up on and inhale, exhale leaving with the chest coming all the way down. Just let the body hang. Drop the head and the shoulders and we are going to stay here for about ten seconds. Deep breaths, do the whole stretch. You will feel this in the back of the leg and the lower back. And by another three seconds, we are going to go all the way back up to the sky again, two, one, arms out, reaching up all the way back up to the sky, exhale. Leading with the chest, do a swine dive all the way down and let the body hang dropping the shoulders and the head.
Now I am going to hold there for another ten seconds. Nice deep inhales and exhales. Let the body hang, another three seconds we have one more of these, two, one, we are going to inhale, arms out, all the way back up reaching up on an inhale all the way to the sky, big exhale, swine dive all the way down and we are going to hang one more time. We are going to stay here for another ten seconds. From here we are going to go into our regular standing position. So another five seconds, four, three, two, one, slowly lower back up, back into our regular standing position. Now we are going to start with some neck stretches. We are going to turn the neck towards the head, towards the left and then towards the right and then towards the left again and that's one. Now we are going to do two more of these towards the right again and towards the left again. And that's two towards the right again, feel the stretch through the neck and then towards the left again and that's three into regular position.
Now we are going to do our front and back neck stretch. So we are going to drop the chin towards the chest and then we are going to bring the head back. And we are going to drop the chin towards the chest again and bring the head all the way back. And to the chest again. We are going to do one more of these, head all the way back and towards the chest again. And back to regular position.
We are going to do a few neck rolls. We are going to do six to the left and then six to the right. These neck rolls are going to be great for loosening up your trap muscles and your neck muscles. So let's begin, six to the left. That's one and two and three and four and five and six. May be you feel yourself getting a little warmed up. Let's go to the other side. Six to the other side. And one and two and three, four, five, last one, all the way around and six. Do you feel the upper body getting a little warmed up?
Let's do some shoulder rolls. We are going to start towards the front. Six shoulder rolls to the front and begin one and two, good and three and four and five, last one, six and let's go to the back to warm up the shoulders one and two, three, four, five, and six. We are going to do a sun salutation and we are going to stop when you are laying your whole body down towards the ground so your fingers are going to be touching towards the ground. So let's go all the way up on an inhale reaching up towards the sky and exhale coming all the way down. One more time. Now we just going to hang here for about five seconds four, three, two, let's walk the hands out into a position that we are going call downward dog, one of those yoga positions making sure the hands are shoulder width apart and the feet are hip width apart and we are going to stay here for about five seconds, relaxing your head and your shoulders. Working on keeping the heels into the mat. Two, one, now I just want you to release your right knee a little bit to loosen up your right leg and push your left heel into the ground and this is going to help to stretch out the calf muscle in the left leg and the hamstring muscle in the left leg. We are going to hold here for five, four, three, two, one. You got it. We are going to reverse that now so soften up the left leg, bend the left knee, press the right heel into the ground and hold for five, four.
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