Calm Your Mind with this Head to Toe Mobility Routine
The tension we hold in our muscles becomes the stress in our minds. Use this mobility routine to relieve the pressure after a long day. The stiffness you feel from head to toe evaporates.
Instructions
Do each stretch one after the other as a circuit [ A1 to A6]
10-30 second rest in between stretches.
2-minute rest in between circuits.
Repeat the circuit 2-3x.
You can also do each stretch individually if you prefer.
A1 - Kneeling Neck Stretch [ Hold for 30-60 seconds]
This stretch targets the Deep Neck Flexors
Kneeling, hands on the floor, eyes looking down
Lift your head all the way. Do not force it at the end.
A2 - Superman Chest Stretch [ hold for 30-60 seconds]
This stretch targets the pecs and deltoids while working the glutes and erector spinae
Lying flat on your stomach. Arms are bent at shoulder level.
Lift your upper body like a cobra and send your arms as far back as possible
If you struggle with this one, minimize the torso lift and focus on sending your arms back. You can even stay on the floor if there’s too much restriction
A3 - Seated Back Stretch [ Hold for 30-60 seconds]
This stretch targets the lats and upper back muscles.
Sit on the floor, arms in front of you, hands on each other.
Bend forward and reach as far as possible with your arms. Do not force it.
Keep the hands above the ground.
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A4- Lying Quad Stretch [ Hold for 30-60s/leg]
This stretch targets the Quadriceps along the front of your thighs.
Lying on your stomach.
Grab one of your ankles and pull it towards you as close as possible.
You can use a towel or an elastic if you are too restricted to grab it by hand.
A5 - Kneeling. Hamstring Stretch [ Hold for 30-60s/leg]
This stretch targets the Hamstrings and Calves along the back of your legs.
Kneeling, one leg straight ahead, heel on the floor, toes up.
Lean forward while keeping your leg straight.
Try to grab your toes, but do not force it if your range of motion is limited.
A6 - Toe Point Stretch [ Hold for 30-60 seconds]
This stretch targets your lower leg muscles
Point your toes away from you and hold.