Hi everybody welcome to Pink K-pop Academy and welcome to the 30-day beginner program
it is awesome to have you here with us today!
so if you haven't already, do go check out the intro video
which is gonna explain all the of the different bits and pieces that
are gonna be happening over the month
and if you've already done that
this is your stretching video!
so, you're gonna use this video for Day 1 and Day 2
and then after that there'll be a new warm-up video
that will replace this one, okay?
so, today I'm gonna go through all the stretches
and I'm gonna be explaining them a little bit
so that you know what's happening when they come up in the later video
'cause I won't be doing any explanation then okay?
So, to start with
just stand however is comfortable for you
we're gonna stretch out the neck first (Breathe by Ab6ix playing)
so bring up your hand and just tilt your head to the side
and very gently put some pressure so you can feel a stretch
along here
okay, very gently
okay
now we swap over to the other side
again, very gently, just feeling the stretch along the side of the neck there
okay, now you're gonna bring the head down for me
keep it nice and gentle okay
shoulders back don't let them come forward
bring the head up for me
some people like to put their hands underneath their chin
but don't push up, okay? very gentle
just stretching the front of the neck
okay. Now again very gently you're gonna make a circle, just roll the head
but don't be whipping it around okay?
very gently rolling the head around in a circle, we don't want it to get floppy
or too fast, or it'll hurt okay?
and then go the other way
nice and gentle
nice and gentle, keep the shoulders down at your ears
okay, now you're gonna lift the shoulders up
and roll them back
okay, rollin' those shoulders loosen up those joints and the muscles
try make as big circles as you can with your shoulders
okay now we're gonna do the same forwards okay nice
big circles with the shoulders
that's it, okay now we're gonna do the arms
so make sure there's nothing behind you that you're gonna smack into
I'm just gonna step forward a bit
okay and big circles with the arms going back
nice, long, straight arms
big big big circles
Now we're gonna bring it forwards
Okay now you're gonna take one arm, I'm taking the right arm first
bring it across the body and hold it with the left arm okay
and then just very gently pull
so you should be feeling a stretch in the back of the shoulder there okay?
Don't twist and turn your body, keep your body facing the front
you're just trying to pull the shoulder
Now on the other side
bring the arms up, grid, and then ready and pull across
keep the body straight to the front
just stretching the shoulder
okay
that's it
good stretch there
now
you're gonna bring up one arm, get the elbow
and just hold it there in place
so you're just putting, again, gentle pressure to stretch it
and you're pushing the elbow arm against the hand for some resistance
you wanna keep the hand in the middle of your back
you don't wanna be pulling the elbow downwards
just a resistance stretch there okay
now, spread your feet a little bit for me
you're gonna do a big reach, big reach over
big stretch over
now, I don't want you to rest your arm on your knee or anything like that
if you want to put your other arm across to get it out of the way
give it something to do
okay, this one's hard!
Breathe (haha funny, name of the song)
and now bring it back up and we're gonna do the other elbow
the elbow, grab, a bit of resistance there
Ooh I'm really feeling this today
must be something tight in my shoulder
we're gonna do the same thing now, big, big stretch to the other side
ready
so, other arm across and big reach there
okay and breathe
okay and bring her back up
now, give me a reach all the way up, bring the hands all the way up
even stretch- you can't see my fingertips but stretch out the fingertips as well
everything up, up on your toes, big, big stretch
all the way up
and then, legs apart, bring it all the way down, all the way down x3
it's okay if you can't get all the way to the floor, just go as far as you can
if you can't go all the way to the floor you can put your hands on your legs
to give yourself some support, don't just let them hang
now, you're gonna just bring it over to the left foot for me
and then we're going on over to the right foot
okay keep this nice and gentle as well okay
you don't have to push yourself past what's a comfortable stretch for you
it should be pulling but it shouldn't be like painful
okay, bring it up
now, bend the knees out for me
okay
we're just gonna drop in the center here for a second
okay and your hands are gonna go just above your knees
okay and you're pushing outwards
okay so you're gonna be feeling a good stretch in the inner thighs there
alright, now, give me a twist to one side
so your really feeling one side of the groin muscles pulling out, stretching out
and go over to the other side
good stretch there
now, come up and face the side for me, give me a lunge
okay now I want you to keep the back foot on the ground
okay I don't want you lifting up
keep the back foot on the ground
now push forward there with that knee
okay, I'm just putting my hands on my hips to give them somewhere to go
okay keep the body up, nice and tall
okay
now, we're gonna pop down to the side
okay, good side stretch there
if you're one of those really flexible people
that can get the full foot on the ground, feel free to do that
otherwise just stretch out this leg long
this is the one we're stretching
and use your hands to steady yourself
if you don't steady yourself you're putting extra pressure
on the leg, doesn't need to be there, okay
so steady yourself there with the hands
okay, feel a good stretch there
okay, swap it over to the other side
you might need to readjust your stance if you don't have as much width-
-space as I do here
okay good stretch
and if you're feeling like it, you can also point and flex the toe
okay now, we're gonna go back up into a lunge on the other side now
so again keep that back foot on the ground
stretching out the back of the leg there
okay if you need more to stretch
step a bit back
but keep the foot on the ground please
okay
that's it
Now
okay, we're gonna sit down on the ground
okay, i'm gonna do my best to stay in frame
so one of your legs is gonna stay long, you're gonna bring up the right leg first
just cross it over and roll the ankle in one direction
okay and roll it in the other direction
okay, now you're gonna just pop that knee up
so the foot is on the ground
and your opposite arm, so my right knee is up, so my left arm
is going to the other side and we're just twisting around
I have a radiator behind me which is preventing me from twisting
I'm just gonna scoot forward a little bit here now
this shouldn't hurt your back, ok, just a gentle, gentle twist
now let's swap that over
take the other foot and you're gonna just roll that ankle as well
okay
don't mind the background noise, my dog has just seen me
through the window, and she is demanding to be let in
but that's ok I'll get her in a minute
okay, so, knee up, so now that's the left knee
so here comes the right arm over
and that gentle twist to the side yeah
yeah I'm just gonna scoot forward
keep the body nice and tall
now shake out those legs!
stand up
and there you go so that's the stretch I do with my students
before every class, I hope its a good stretch for you guys
if you need a more in-depth stretch there is another
older video on this channel
called "stretching level 2" I think it is, or "stretching no audio"
and that'll have even deeper stretches
if you need a little bit more than what we're doing here today
but this should be fine for your beginner training
okay? so well done on doing this one
and I will see you in the next video, bye!