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!
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.
2. Butterfly Stretch
3. Hamstring Stretch
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
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.
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.
7. Kneeling Hip Flexor Stretch. Push your hips forward until you feel a stretch
8. Cow’s Pose/Booty Stretch! Wrap your arms around your top leg. Keep it as close to your chest as possible.
9. Abductor Stretch. Try to get as low to the ground as possible without pain.
10. Malibu Barbie Stretch. (please ignore my face).
11. Tricep Stretch. Bend your arm over your head, and pull your elbow towards your head with the other hand.
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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