Scalombalomba 1 – Stretch It Out for Energy Boost!
Introduction
you just kicked that workout spot and now it is time for our full body stretch to relax breathe and increase our flexibility and with that we’re going to be on the ground for this entire workout just make sure you have enough space to lay back because we will be laying back for some of the exercises and we’re going to get started with our first stretch so just go ahead and take a nice comfortable position here rolling the shoulders back breathing and then let’s take the arms up nice and tall and then exhale good and again take them up so for today we’re going to hold each stretch for just about 30 seconds that’s going to allow us to really increase that flexibility and just give us that time that we need to relax and let our bodies decompress one more up nice and tall stretch it reach it nice and tall good and exhale as they come down
Neck Stretch ( Stretch It Out for Energy Boost!)
now we’re going to try to stretch out the neck so taking your hand just gently holding onto your head here bringing one ear down to your shoulder and again keeping those shoulders nice and relaxed rolled back and breathing good and let’s take its Center other side holding on here you can stretch away with that other hand taking a little bit of a deeper stretch down that neck a few more seconds and then we’re going to start to stretch the upper body even more here’s three two and a one taking that head back center
Side Body Stretch
now we’re going to reach over you can lean down on your forearm or you can keep your arm straight and reach it out holding this here so you’ll feel this down through your side you’ll feel your ribs getting a nice stretch good and hold it don’t forget to breathe as we go through our stretches and as we’re leaned over here try not to let your bum come off you want to think about keeping your sit bones down into the mat holding it about five more seconds and then we’ll switch good here’s three two and one bring it up nice and Tall here hitting that Center position with that good posture and then taking it over so again you can keep a bent arm or you can straighten your arm and try to take it a little bit deeper take these stretches as far as you can we are working on our flexibility so as you continue along with this stretch you will notice your flexibility increasing and you may also notice one side might be a little bit more flexible than the other and that is totally normal but good to be aware of so that you can work on increasing your flexibility to be even on both sides all right almost there good and let’s bring it back center
Seated Spinal Twist
now we’re gonna bring just one leg forward take that other leg cross over we’re gonna get a nice stretch through the lower back twisting here keeping that head and chest up breathing so that hand behind you you can walk it back farther behind your back to get a deeper stretch and as you exhale you can try to take your stretches just a little bit further we’re gonna switch it to the other side here in three two and one carefully bringing it back to center now opposite side taking that other leg out straight Crossing that other leg on top and getting that twist so right here in twisting this is my tight side I can feel it you’ll kind of know right away in this stretch if you’re like oh yeah that’s the tight side but again good to be aware of and then you can really focus on taking that stretch a little bit deeper as you hold it you want to feel the stretch but it should not be painful so just keep that in mind we should never feel pain when we’re stretching it might be difficult sometimes as we stretch those muscles as we’re growing and changing it can be a challenge almost there here’s three two and a one
Seated V-Leg Stretch
now we’re going to take those legs out into a v so taking your legs out here just as wide as you can sitting up nice and Tall we’re going to take it to the right side first so folding down into the right side reaching for those toes maybe you can reach towards your knees but you want to think about keeping that back straight and flat so you don’t want to round the shoulders here so sitting up nice and tall and almost thinking about coming up down and over again as you exhale you can try to take it a little bit deeper and to stretch through that calf you’ll you can pull back on the toes a little bit a nice stretch for the ankles as well so as you get in that comfortable position you’ll feel that nice stretch taking it a little bit deeper again just gently pulling on the toes three more seconds and then we’re going to take it Center good so bring it back up right here now Walk It Out Center just walk those fingertips forward again when you start to feel that stretch that’s where I want you to hold it as you exhale maybe you can walk it a little bit farther again keeping that back flat nice deep breaths there do we go this is really where we can just decompress enjoy the hard work that we just put into that workout and now here we just get to enjoy it we’re going to walk it back Center so bringing it up nice and slow now to the other side so again walking it over walking down that leg again let your flexibility lead you here you don’t have to try to force anything if you are consistent with this your flexibility will definitely increase so consistency is key throughout your training and I also want to really emphasize this because I don’t think stretching is considered part of your training but I want you to consider stretching as part of your training and really add it in after your workouts add it in after your rest days because you are only as strong as your weakest link and if you are being held back by tight muscles that is going to affect your strength workouts hold it here for three more here’s two and one bring it up
Knee Hugs and Hip Opener on Back
we’re gonna roll it onto our backs now so bringing those legs together again this is where you’re getting a little bit more space roll it onto your back we’re gonna hug our knees into our chest so both knees up here and just hugging them in loosening that back up so holding this and then from here with both legs in we’re going to start working one leg so from here let’s take those legs both back out now taking your right leg holding onto it with your right hand right below your knee we’re gonna open up the hips here so let that leg drop off to the side now if you want an even deeper stretch with this one you can take and straighten that leg out and stretch if not just keep that knee bent holding on to that knee feeling that stretch through the inner thigh again opening up the hips here as well keep your bum down on the ground so you don’t want to let one side roll up good
Spinal Twist on Back
and next we’re going to take in this leg and cross it over diagonally I love this stretch that’s coming up next so let’s start bringing that leg back into the center again you can hug it into your chest here for just a second and then we’re going to take now opposite hand is going to come across right below that knee other arm comes out straight and I want you to drop that knee to the ground cross body here and just breathing and relaxing on this one good exhale and maybe you can drop that leg a little bit farther over feeling this down the spine it feels so good five more and then we’re gonna take it back Center here’s three two and one let’s roll it back Center let that leg extend now hug that other knee in we’re gonna do those same two stretches so holding on to that knee right below your knee now again if you want to take this a little bit deeper you can straighten that leg out here and hold it again getting a good stretch in the hips feeling it down your inner thighs keep that bum pressed into the ground so you don’t want that hip to roll up and breathing three seconds and we’re going to take it across here’s two and one hug that knee in for just a second now we’re gonna go cross body so taking that opposite hand right below that opposite knee rotating to the side other arm is coming out nice and long here dropping that leg towards the ground getting that rotation feeling that down the spine oh that feels good and breathing just about five more seconds and we’ll take it back Center here we are here’s three two and one roll it back onto your back
Quadriceps Stretch on Belly
now from here we’re gonna roll it onto our belly so just carefully moving onto your belly we’re gonna get that quad now or our quads I should say so arms out we’re gonna reach back for that ankle and just holding it here feeling the stretch down the front of your leg and breathing almost there five more really breathe feel that stretch that muscle is lengthening as we speak here’s three two and one carefully let that leg come down switching sides so again holding onto the ankle breathing pulling that heel towards your bum breathing in through the nose and out through the mouth almost there five more here’s three two and one gently letting that leg come back to neutral
Cobra Stretch for Hip Flexors
now next stretch we’re gonna keep those toes down and we’re just gonna press up so bring those hands back towards your chest keep those arms in tight and press up so pushing through the heels of your hands here stretching through the hip flexors breathing shoulders are relaxed rolled down and back elbows tucked in holding this about 10 more seconds five more three two gently bring yourself back down
Chest Opener to Finish
from here we’re gonna bring it back up to our seated position where we started and I’ve got one more stretch for you so just taking this nice seated position let’s make sure we’re nice and relaxed in the shoulders we’re going to take those hands clasp them behind and we’re going to finish out with our chest opener so opening up that chest sitting up nice and Tall breathing oh this should feel so good it just your workout feels complete when you add a stretch oh I love it so really think about squeezing opening it up here and you should feel nice and relaxed just ready to go have an amazing day let the like button know how awesome you feel by the way and that is it you did awesome if you enjoyed stretching with me and you are looking for a training friend do not forget to subscribe to the channel I would love to work out with you we’re all about getting strong here and just being our best selves so I hope that you have an amazing day I love you so much and I will see you very soon.
