Real Food Family’s Basic Stretch Guide

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Fitness General Health and Nutrition Health Latest VideosJanuary 1, 2013November 29, 2013

Maybe it’s because I am a former (maybe still) professional dancer, but I can’t go a day without stretching. When I don’t spend time stretching, my body feels depressed…seriously. As part of my new weekly 10-minute workout videos, I also made this “Basic Stretch” video that I encourage you to follow daily and after any workout. If you want to gain flexibility and help your body recover from workouts, it is always best to spend time stretching.

Take your time! Don’t just “bounce” through your stretches…sit in them and take your time. Breath deeply, “feeling” the oxygen reach the muscles you are trying to stretch. Hold a stretch as far as you can go, then go a little further or deeper in the stretch. Make it a goal to stretch every day. Keep track of your progress…I’m sure you’ll see the benefits!

The following is a video then picture guide. I encourage you to follow the video guide first, if you can, since it is much more detailed.

Disclaimer: The owner/author of this blog/video do not take any responsibility for damage or injury resulting from viewing and participating with this video. Watch at your own risk. Continuing in this post means you agree to Real Food Family’s Terms and Conditions.

 

Stand with feet apart and make large circles with your upper body- stretching to the side, lifting the chest to arch back, stretching to the other side, then dropping to the front. Start with small circles- alternating sides, slowly increasing to large, full-body circles.

Walk your feet into a downward dog position: feet together with legs as straight as possible, hands extended out away from feet- pressing body weight away from hands, tailbone lifting up to the ceiling. Walk feet (alternately bending knees) for deeper stretch in the legs.
Bend knees to the floor and sit back onto feet, stretching hands in front of you.
Sit on your bottom with bottoms of feet together in a “butterfly” position. Reach hands forward and collapse down with stomach contracted.
Press down on one knee with your hand and contract to the other side, reaching your nose toward your knee. Repeat on the opposite side.
Return to the butterfly position with your body contracted to the front. Try to keep your nose to your legs as you extend your feet to the front until your legs are straight. Stay here for a deep hamstring stretch.
Open your legs HALF-way to a full straddle (legs open to the sides) and stretch forward for 3-10 deep breaths.
Open your legs to a full straddle and stretch forward, keeping your feet turned out (do not let them roll forward toward the floor) and your hands reaching to the front. Stay here for 8-10 breaths.
Walk your hands to the side toward one leg. Stay here to stretch then repeat on the other side.
Bend one leg in front of you with the other extended to the back, parallel to the floor. Square your hips to evenly face the front leg and bend the leg as close to a 90-degree angle as possible. Reach your hands forward to stretch, keeping your shoulders even and squared to the front. Take 3-10 deep breaths here.
Keep your shoulders squared to the front and press on your leg to arch your head back.
Bend the back leg in and extend the front leg straight in front of you. Keep your shoulders and hips square to the front leg and bend down to the leg to stretch.
You may wish to extend the back leg to practice a full leg split.
Bend the back leg (if not already bent) and circle the body to lay on your back (Or walk your hands behind you as far as you can to get a deep stretch in the front of your hip.) Repeat this entire floor exercise on the other side.

Good job!

Repeat daily, or multiple times per day! Stay healthy, my friends, and make sure to sign up for my nutritious Real Food Weekly Meal Plans!

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