❤Flexible Friday❤with Flavia Delmonte

How To: Sitting down on a mat, bring the soles of your feet together as close to your body as possible/ comfortable. Keep your abs engaged and your shoulders back throughout the movement. Wrapping your hands around your feet, slowly pull yourself forward. As you feel the stretch and cannot move forward any longer, pause for 20 – 30 seconds. Release and Repeat.

This feels so good. Its one of the best calf stretches. 

How To: Begin on hand and knees. Stretch you legs out so that they are straight and bring you bottom up in the air, ensuring your back and arms are in a straight line. As much as you can bring your heels down so that your feet are  flat on the floor. Feel the stretch! 

Best Stretches

Standing on one leg bend leg into centre and place ankle on the opposite knee. Begin to squat down as low as you can. Bring yourself back up and alternate legs. 

This exercise stretches your glutes. Remember do not push yourself too hard because you do not want to pull the muscles. You should feel the stretch as you squat towards the ground. This exercise not only stretches but it also is excellent to teach you balance. 

Happy Stretching! 

How To: Laying flat on back, cross one leg over other, resting ankle on opposite knee. Bring knee towards chest. You can use your hands to create more of a stretch by lightly pulling toward you, but make sure you don’t pull the muscle. 

 

Full Body Stretch: This is an amazing stretch. It will stretch your calfs, thighs, core, arms,neck and shoulders!!

Perfect after a full-body workout! 

This stretch is great for your chest area (the pectoralis muscles). In this photo I use an exercise ball, but you can use a wall or the best place is a door way.   As you hold onto the doorframe you can lightly press into it towards you as your body is slightly forcing itself away from the arm. Also, in a doorframe, you can bring your hand up or down to feel the stretch in different areas.

How To:

Stand side to side with the door or kneel by the ball. Place your hand at the same height as the shoulder (you can shift levels to target an area). Shift your body (or roll the ball back) so that you are facing away from the ball or door frame (see above).

Downward Facing Dog

This basic yoga pose is a great calf stretch.

• Begin in a plank pose with your hands under your shoulders and lift your pelvis up making a V with your body. Spread your fingers wide. If you have wrist issues simple use a closed fist.
• Work on bringing your heels toward the ground.
• Alternate your feet, to deepen the stretch as well.
• Hold for 30 – 60 seconds.