- Hi babies, I missed you.
You guys, today we're doing stretches for the inflexible.
Bum, bum, bum!
What this means is maybe you need some help with flexibility
and you're not quite advanced yet
or maybe you have some limitations physically.
Maybe you just have a stiffer body and that's okay.
These stretches are very rudimentary
which I think means beginner like foundational situation.
They are good for everyone.
So even if you're the most advanced, advanced,
you can still do these stretches.
They're good for your body.
So, we're just gonna list them off
as a little listicle and I'm gonna show what they are
and what muscle group they can help stretch out.
(kissing)
Butterfly, whoa, flashback to like middle school,
elementary, when you were in P.E.
You guys, butterfly is amazing, okay?
Butterfly is good for your hips.
It might even hit your hamstrings sometimes or your IT band.
You're gonna get your little feet together.
You're gonna sit up nice and tall,
grab onto your ankles and you're gonna fold forward.
Now, if you notice, my elbows are helping
push my knees down and this is pretty much it.
If you're here, that's okay.
If you're here, totally fine as well
because you're all amazing, stunning,
beautiful, capable, okay?
You will eventually get a little bit farther.
Now, really fast.
Your feet can be farther away from your body.
So, play around with how close your body is
to where your heels and your toes are.
Also known as your feet.
And it'll get different muscle groups.
So you're gonna hold here.
All of these stretches need
to be held for at least a minute.
Butterfly, baby.
Okay, this next one is your pike stretch.
A lot of people mistake this one
by putting your feet together and then stretching over.
This is really intense for your hamstrings.
So, what I want you to do is flex your toes
and separate your feet like a foot apart, okay?
Then, take your arms out like you're about to just reach out
and you're gonna fold forward.
Get as close to your toes as possible and hold.
This is your hamstring stretch.
If this is too intense for you,
bend your cute little knees
and let yourself fold forward
and eventually you should be able
to straighten your knees.
However long it'll take you to get there,
you will get there,
but start out with the bent knee modification
and then eventually you can reach farther
and farther and farther.
But start out with a nice flat back,
reach forward with your feet about a foot apart and hold.
All right you guys,
for this one you're gonna lay down,
which I know we all know how to do.
You're gonna bring one knee into your chest
and you're gonna squeeze it tight.
Allow your spine to melt into the floor
so that you feel just a good opening
and grounding into the ground.
This knee that's up
is gonna drop to the same side as the extended leg.
So, my left leg is extended, my knee drops to the left.
If this twist is too intense,
just do a small degree of twisting.
If you can, the goal is to get your knee closer to the floor
and then your head turns up opposite direction.
This is a spinal twist
and it's a good stretch for your back,
especially your lumbar and thoracic.
From there you're gonna bring your limbs back to center,
do a little wiggle.
Make sure your spine's doing okay and switch legs.
So now my right leg is stretched,
my left knee's into my chest,
my left knee drops to the right
and I get to stare at you beautiful people and hold here.
You might hear a little crack of your back,
don't get scared.
Come back and you should now have a ooey, gooey back.
All right, we're moving onto our cobra.
Now, I like to do half cobra
because I have a tighter lower back.
So, what that means for me
is I come up to just my forearms
and I push my shoulders down and lift my chin up.
So, this is already majorly stretching my upper back
and getting a little bit of wiggliness into my lower back.
If you wanna be a rockstar or maybe you have
a little bit more mobile back,
you can push up to both palms, shoulders down.
See, that hurts my back,
so I'm gonna go back to a half cobra and hold.
It's really important here
that you relax your legs and your booty.
Don't squeeze your butt and push through your palms,
lift your chin and shoulders down.
Yeah.
Cobra, baby.
What's that one thing?
(hisses)
All right, next one is still for your hamstrings.
You're gonna open up to an even wider stance.
You're gonna go down center,
again, if this is as far as you can go, no worries.
The goal is to get your hands on the floor.
You're gonna walk your hands over to the right side.
If you need to add a bend in that knee,
that's totally fine.
You're gonna hold it here.
This, again, for your hamstrings.
A little bit of IT band happening here
and a tiny bit of your abductor is moving over
to that left side and holding.
You can kind of shift your hips around
to get different muscle groups.
And then come back center and let your body hang.
Good job!
Next one is your flamingurr.
Your flamingo, okay?
We step on one foot.
It's a flamingo because you're balancing on one leg.
You're grabbing onto your foot,
standing up nice and tall
and you're pulling that leg into your body.
Now, some of us might not have the quad flexibility,
so you might just be here.
You also, come over here with me,
might need to hold onto something
and that's totally fine.
So you're gonna hold here.
Eventually you'll be able to pull your leg
a little bit closer
and pull your foot a little bit closer.
Again, making sure that you're standing up nice and tall
and then, if you can,
grab it with both hands and hold.
And make sure you do the other side as well.
And hold.
Again, totally fine.
No matter where you are,
remember that it's your journey.
And if you work hard and stay consistent
with stretching you'll see results.
Good, flamingo.
Now, we're at the wall,
we're gonna do a little calf stretch.
You're gonna place your heel down close to the wall
and allow your toes to rest on the wall
and what I did was shift my weight forward
on my supporting leg and I'm now getting a good stretch
in my calves, beautiful.
Another variation is to shoot that leg back,
bend your front knee and straighten the back.
This is easy peasy.
Good, then come up, try the other leg.
Then send it back, bend your front knee and flex.
Or not flex, stretch.
Sometimes words just come out of my mouth
and I don't mean them to, you know?
Can anyone relate?
Oh, that's a good one.
Okay guys, our very last one is your little arch treads.
So, keeping in mind that these stretches are usually
for dancers, this one is great for your arches.
Being nice and gentle, start parallel, hands to the bar.
You're gonna bend over those arches.
This is it, really don't force your foot past
where it should be going.
Find your natural arch and bend just
a little bit farther than your natural one.
Up and over.
Do these for about a minute as well.
Get a good, nice foot stretch.
All right friends, you've made it to the end, woohoo!
Happy stretching, I hope that you guys enjoyed
those nice and fundamental stretches.
Let me know how they go.
We have some exciting announcements, yay!
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- [Bray] And they can get their names on our videos.
- And you can get your names on our videos.
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That's right.
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and I'll see you next week, happy dancing!
(upbeat music)