10 minute stretch session

Chill out and stretch with me. In this 10 minute stretch session we’ll work on posture, alignment and flexibility as we gently move through exercises to elongate our bodies. No equipment necessary! You can do this stretch session before and after a workout or by itself. 

Stretching is one of the most overlooked aspects of exercise. Stretching decreases your risk of injury. It increases blood flow and range of motion. Stretching improves your flexibility and posture while alleviating back pain. Stretching is also great for stress release leading to a calmer mind and body. In this workout we’ll do two different types of stretches - dynamic and static. We’ll start with dynamic stretches to get the muscles warm and end with static stretches to elongate and increase range of motion. 

Dynamic stretching - movement based stretching, controlled exercises/movements that are performed slowly and repetitively to prepare the muscles for performance. 

Static stretching  - stretches with no movement, hold stretches in place for approximately 30 seconds to increase flexibility and loosen muscles. 

Instructions: Perform each exercise for about 30 seconds. 

Exercises - 

Dynamic -

1. Arms up and around 

2. Roll wrists

3. Arm circles

4. Ballerina arms

5. Forward fold 

6. Standing straddle with straight legs - move left to right

7. Bend knees and stretch inner hipper flexers - move left to right 

8. Walk out to downward facing dog - pedal the feet

9. Cat-cow 

10. Cobra

Static - 

1. Supine - hug knees in

2. Supine - hug one knee - roll ankle

3. Supine - hamstring

4. Supine - twist 

5. Figure 4 

6. REPEAT #2-5 ON THE OTHER LEG

7. Child’s pose

8. Seated neck stretch

Let me know what you think of this 10 minute stretching session and stay tuned for more 10 minute workouts. Thank you for getting stronger mentally and physically with me.