[Music]
hey guys it's anna and today we're going
to be doing stretches for
back flexibility which will help you
improve your back bends
chest stands scorpions and more
obviously you can't get a super flexible
back from just one day of stretching so
i challenge you to do this routine every
day for 20 days
to see how much your back flexibility
improves for the chance to be featured
at the end of any one of my videos just
share your results with me by using the
hashtag and mcnulty challenge on
instagram or tick tock
before we get started don't forget to
give this video a thumbs up and also
subscribe for new videos every saturday
now let's go ahead and get right into
the stretches to start lay on your
stomach and we're going to go from a
seal stretch which is simply
straightening out your arms and arching
back as far as you can
into a child's pose five times
you're like a circle that floats around
me
keeping me safe and sound
and when i fall you tied a rope to
me you blessed me every day
i was down with an illusion
like a sparrow with broken wings
[Music]
set me free
[Music]
on your last child's pose we're going to
hold it for 10 more seconds
and feel free to take a longer break
here as well because we're not having
any other breaks throughout this routine
if you are taking a little longer break
i recommend staying in your child's pose
as this is a great stretch to do
in between the harder back stretches
you can now get out of the child's pose
to hold a seal stretch arching back as
far as you can
[Music]
lay back on your stomach and then reach
back while bending one of your legs to
grab onto either your ankle or your shin
once you're holding on try to straighten
out your leg halfway so that your foot
is pointing up
[Music]
we're going to repeat that last stretch
on your other leg
[Music]
yes
[Music]
now grab onto both of your ankles or
shins and try to straighten out your
legs as much as you can
[Music]
cuz
[Applause]
remaining laying on your stomach bend
both of your legs and we're going to do
a seal stretch trying to arch your head
back towards your feet
if you can easily arch all the way back
to your feet try to grab
onto your ankles and straighten out your
legs for the last 10 seconds
till the darkness turns to light
one more night one more night
say it's gonna be okay
cause this winter is so long feels like
it's haunting me
next walk your hands to one side of your
body to do a twisting seal stretch
[Music]
oh
we're going to repeat the twisting seal
stretch on the other side
[Music]
from your stomach go up into a plank to
walk your feet out into a wide stance
reaching for the ground
once you're in this position cross your
arms to grab onto your legs and then
reach up to one side
[Music]
we're going to repeat that last stretch
reaching to the other side
[Music]
and then reach one arm to its opposite
side for 10 seconds
[Music]
now switch arms
[Applause]
step your feet closer together and then
lean forward while keeping a flat back
if you're a beginner just focus on
keeping your back straight and not
curving it in it's better to have a flat
back and be further from the ground
but if you find that easy try to reach
all the way to the ground again
keeping a flat back and then try to
bring your chest in towards your legs
[Music]
from here roll up to standing and then
grab onto the backs of your legs to arch
back as far as you can
if you want to make this more
challenging go into a regular backbend
or a teardrop
bend for the last 10 seconds
only one stretch left so keep going for
this last one we're going to reach
forward and then once you're reaching as
far forward as you can while keeping
your back straight
simply rock from side to side
[Music]
i've heard of this place where people
forget and you get another try
[Music]
so come on
[Music]
and that's it for this back stretching
routine so i really hope you enjoyed it
and i can't wait to see your results
from the 20
day challenge to subscribe to my channel
for new videos every saturday just click
here and if you want to stretch out your
likes a bit just click here
also today's flexibility transformation
feature goes to isabella maya
underscore dance on instagram bye
[Music]