Taking Care of Yourself Pt3: Liz’s Stretching Routine

General Rules for stretching:

  1. If it causes pain, stop!
  2. Each stretch should be held for 30 seconds to 1 min.
  3. Ease in to the stretch, you should feel a stretch of about a 4/10.

Alright, So here is my stretching routine that I use in conjunction with my foam rolling.  I try and do this everyday if I can.

**Exercise can be inherently strenuous and potentially dangerous. Consult your physician before starting any exercise program.

We (Colin and Liz) are not responsible for injuries or health problems incurred as a result of exercise or related advice.
Another disclaimer: I have hyper-mobility syndrome, which means I can hyper-extend my joints, and am also double-jointed. Some of these stretches are aimed at my specific issues. If you can’t get into the full stretch (or, conversely, can go further in a stretch) do what feels comfortable for you and listen to your body! Flexibility is a process!
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1. Sit and Reach Hamstring stretch. Sit and reach to try and touch your toes. If you can’t reach your toes no worries just do your best.
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2. Butterfly Stretch
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3. Hamstring Stretch
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4. Frog Pose. I like to rock back and forth a bit while in this pose. Try to get your hips as low to the ground as possible
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5. Pigeon Pose. I usually bend my arms and rest my forehead on the ground, chest on my bent leg. . Go as far as you can comfortably.
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6. Variation on Pigeon Pose. Keeping your front leg in the same place, grab your back leg. This increases the hip flexor stretch in your back leg.
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7. Kneeling Hip Flexor Stretch. Push your hips forward until you feel a stretch
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8. Cow’s Pose/Booty Stretch! Wrap your arms around your top leg. Keep it as close to your chest as possible.
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9. Abductor Stretch. Try to get as low to the ground as possible without pain.
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10. Malibu Barbie Stretch. (please ignore my face).
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11. Tricep Stretch. Bend your arm over your head, and pull your elbow towards your head with the other hand.
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12. Not-even-sure-what-to-call-this Stretch. Put your foot up on the highest surface you can reach comfortably. You should feel a hamstring stretch at that point. To advance the stretch, bend down and touch your toe. This always makes my hips pop and it feels amazing!!

 

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