If you are struggling with tightness in your body,
this is an amazing stretch that you can do
every single morning first thing when you wake up.
I'm a physiotherapist.
This is something that I do myself
and I've done with my patients in the past
and the athletes that I work with.
It is incredible for loosening off not only your joints
but also your muscles and your fascia as well.
You are going to love it.
And don't forget, it is all about consistency.
So you want to include this in your daily routine.
Enjoy, guys. It's just six minutes long.
Okay, we're going to be stretching out
that beautiful body of yours
starting off with some big shoulder rolls back.
If you want to, you can close your eyes here,
concentrating on your breathing control.
Calm deep breaths in through your nose,
sighing 'em out through your mouth.
You're now going to change direction.
Taking those shoulder rolls forward.
Amazing.
Now, dropping your right ear to your right shoulder
just placing that hand on top of the ear
and a slight over pressure down.
Good. From there, coming back into neutral.
Now, taking that head in the other direction.
Good. Back into neutral.
Now, placing your right hand on your left knee
and rotating your body to look over your shoulder,
keeping your body nice and upright.
Breathing.
With each breath out,
try and take that rotation a little bit further.
Shoulders away from the ears.
Now back into neutral.
This time, your left hand
is going to come on your right knee and rotate around.
Keeping upright,
not falling back.
Nice and proud through that chest.
Amazing work.
Both hands on the knees.
Now, you're going to round your shoulders
then push your chest forward.
One more in each direction,
rounding and pushing forward.
Amazing.
You're now going to take your right hand out to your side.
Keeping this left hip down,
take your arm up and over,
feeling a nice stretch down the side of your body.
Keep this hip down.
And now We're going to reverse that, other direction.
One more in each direction.
Breathing, relaxing.
Amazing. Back into neutral.
We're now going to swing our legs around
and come up onto all fours.
Spreading your fingertips,
making sure that your wrists are over your shoulders.
Same for your knees and your hips.
We are going to start with some cat camel.
We are going to lead this movement with our eyes.
Taking your eye gaze to your knees
and rounding up through that upper spine,
mid spine, then lower spine.
Then Reverse it, taking the eye gaze to the fingertips,
following through upper, mid, lower spine.
Deep breath in as we go in one direction
And breath out. Reverse it.
Really using those deep breaths in through the nose,
sighing them out through the mouth
and really relaxing the body.
Last one in each direction.
Amazing.
Now, keeping that but high,
you're going to take your forearms down to the mat,
walk the left hand forward and just sway a few times there.
Feeling a nice stretch
through that shoulder
down into the armpit area, mid spine.
Take that arm back and change onto the other side.
Swaying a few times side to side.
Okay.
From there with that same arm, you're now going to feed under.
Take your ear to the mats and dig those fingertips in.
Breathe.
Two more breath cycles.
In through the nose,
out through the mouth.
Last one in and out.
Now, pushing up through that hand that's at the front
back into neutral and changing onto the other side.
Breathing
Relaxing that body.
Dig those fingertips in, in the arm that's in front of you.
Breath into it.
Good.
Take yourself back up.
Now, into neutral.
You're going to walk yourself forward a little.
Take a deep breath in.
Tuck the toes under.
Breath out.
Push yourself up and over into an upside down feet position.
Now, walking your heels outside to side.
Amazing.
Trying To get that chest back towards the thighs.
Shoulders away from the ears.
We have four, three, two, and one.
Both knees bent.
Now, push back.
Four of these. Three.
Roll back over those toes
And wait through the heels.
Hold there now for three, two, and one.
Slowly lower back down.
We are going to come now onto our back
by lengthening our legs out in front of us.
One Pilates, roll down.
Deep breath in. Breath out.
Peel that spine down one vertebrae at a time.
Hug your knees in towards your chest
and draw some circles in opposite directions.
Amazing.
You're now going to hook your left ankle over your right knee,
pretzel stretch, hugging behind the right hamstring
and pull in nice and tight.
Keep going with that breathing control.
Changing onto that other side, guys.
Hug behind that left hamstring.
Breathe. Enjoy.
Close your eyes.
Relax your shoulders,
relax your spine.
Three, two, amazing.
Reach those legs out, reach those arms out
as far away from each other as possible.
One deep breath in.
On the breath out, up we come.
Pilates roll up,
and you are done.
I really, really hope you enjoyed that.
I'm feeling so much looser myself.
I hope you are as well.
And I hope you have a beautiful day.