X Stretch

Description

Flexibility - the Fountain of Youth. Flexibility training often takes a back seat to strength, speed, power, and cardiovascular endurance work, but the truth is that it can help you achieve a higher level of athleticism over a longer period of time. The reason why so many fit people are inflexible is because they rarely ever work at it! Ignoring this aspect of your training is a recipe for getting injured and hitting a plateau. It only stands to reason that the more you contract your muscles, the more you need to stretch them back out.

Exercise Routine

	Sun Salutations (Vinyasas) Stand with feet together at front of mat, palms together at chest. Inhale, reaching arms up and into a slight back bend. Exhale, open arms and swan dive forward, bending over legs. Place hands on f...Stand with feet together at front of mat, palms together at chest. Inhale, reaching arms up and into a slight back bend. Exhale, open arms and swan dive forward, bending over legs. Place hands on floor next to feet. Inhale and raise torso up into flat back. Hold for beat, exhale forward, placing hands on either side of feet. Gently step or jump back into Chaturanga (bottom of push-up position). Inhale, pulling torso forward and up into Downward Dog pose. Exhale, pushing up hips and torso into Downward Dog pose. From Downward Dog, inhale, bending knees and looking between hands, and hop feet forward to hands. Keeping hands on floor, straighten legs. Keeping back and legs strong, inhale into reverse swan dive, ending with fingers skyward and slight back bend. Exhale to Namaste. Repeat. (less) Routine: Set 1: 3 reps
	Neck Stretch Reach arm behind body (above waist) and grab wrist of that arm with other hand. Pull on arm while tilting head in opposite direction of arm you're pulling. Repeat on other side.Reach arm behind body (above waist) and grab wrist of that arm with other hand. Pull on arm while tilting head in opposite direction of arm you're pulling. Repeat on other side. (less) Routine: Time: 00:01:00
	Back up the Car Place arms straight out in front of you at shoulder height. Keep arms stable and turn head slowly to look over left shoulder. Repeat on other side.Place arms straight out in front of you at shoulder height. Keep arms stable and turn head slowly to look over left shoulder. Repeat on other side. (less) Routine: Time: 00:00:45
	Head Roll Stand tall with arms at sides reaching to floor. Roll head from right shoulder down to left shoulder and back.Stand tall with arms at sides reaching to floor. Roll head from right shoulder down to left shoulder and back. (less) Routine: Set 1: 6 reps
	Expand, Contract Back-Chest-Shoulder Stretch With a wide-foot stance, inhale arms up, reaching tall. Then release arms downward, expanding the chest and reaching elbows behind you. Arms should be wide, fingers flexed.With a wide-foot stance, inhale arms up, reaching tall. Then release arms downward, expanding the chest and reaching elbows behind you. Arms should be wide, fingers flexed. (less) Routine: Time: 00:00:45
	Topas Shoulder Stretch In Horse Stance, start with hands in Prayer position at chest. Inhale and open arms out straight to sides, palms up, thumbs pointing behind you. Exhale back to Prayer position.In Horse Stance, start with hands in Prayer position at chest. Inhale and open arms out straight to sides, palms up, thumbs pointing behind you. Exhale back to Prayer position. (less) Routine: Set 1: 3 reps
	Wrist-Forearm Flex Stretch While on hands and knees, point fingers out away from body. Lean slowly side to side 10 times, feeling the stretch. From same position, place palms flat on floor with fingers pointing backward towar...While on hands and knees, point fingers out away from body. Lean slowly side to side 10 times, feeling the stretch. From same position, place palms flat on floor with fingers pointing backward towards knees. Slowly lean back until stretch is felt. Hold for 10 seconds. (less) Routine: Time: 00:00:20
	Dreya Forearm Stretch Start with arms extended out in front at shoulder height, palms up, fingers spread. Bend elbows, pulling hands in towards chest. Hold tension in hands and forearms as if pulling hands through wet ce...Start with arms extended out in front at shoulder height, palms up, fingers spread. Bend elbows, pulling hands in towards chest. Hold tension in hands and forearms as if pulling hands through wet cement. Finish by extending arms with fingers pointing downward and underside of forearms skyward. (less) Routine: Set 1: 2 reps
	Arm Circles Extend arms straight out at sides, fingers towards ceiling. Move arms in small circles. Do 20 seconds clockwise and 20 seconds counterclockwise. Then position fingers down and repeat clockwise and ...Extend arms straight out at sides, fingers towards ceiling. Move arms in small circles. Do 20 seconds clockwise and 20 seconds counterclockwise. Then position fingers down and repeat clockwise and counterclockwise movements for same amount of time. (less) Routine: Time: 00:00:40
	Shoulder-Triceps Combo Stretch Extend left arm straight out. Grab upper left arm above elbow with right hand. Pull arm across body until you feel stretch in the shoulder. Hold for 10 seconds. Then raise bent arm overhead and wi...Extend left arm straight out. Grab upper left arm above elbow with right hand. Pull arm across body until you feel stretch in the shoulder. Hold for 10 seconds. Then raise bent arm overhead and with opposite hand grab elbow and pull arm back behind head and hold for 10 seconds. Repeat on other side. (less) Routine: Time: 00:02:00