Hello guys!
So all of yesterday I was trialing new stretching routines and I came across one that is really good and then added my own stretches into it to. If you don't know what I'm talking about in each stretch please comment and I will try and explain it. So let's get started!!!💗🤔😘✌🏻️
•Warmup•🏃
-30x star jumps
-5 straight kicks on each leg
- 5 fan kicks in each leg
-5 hitch kicks on each leg
-run on the spot for 30 seconds
-do a jump sequence in 3rd position
-30 seconds of butt flicks
-30 seconds of high knees
•Leg Stretches•🐩
-3x pike (hold for 30 seconds, relax for 10, then repeat another 2x)
-3x straddle [lean over to one leg so that the side of you upper body is on the leg or close to it and have your arm near you ear] (hold 30, relax 10)
-3x straddle [eg; put your left hand behind your back, with your right hand reach over to your left leg and repeat vice versed] (hold 30 relax 10 repeat 3x each leg)
-2x straddle [walk hand out in front of you and go as far as you can go, after 30 secs rest 10 go again and try and go further then you did before make sure that your knees are pulled back] (hold 30 relax 10)
-2x one leg back and lean forward [sitting in straddle bend one leg behind you and have the other one where it was before and lean forward in between them make sure you swap legs] (hold 30 relax 10)
-2x one leg back and lean towards the leg (hold 30 and relax 10 makes urs you'd was legs)
-2x lunge position (hold 30 relax 10) each leg
-2x backward lunge position (hold 30 relax 10) each leg
-2x splits each leg (hold for as long as possible try 30 and relax 10) each leg
-2x lean forward [when doing the second set of splits lean forward in them] (hold 30 rest 10)
-2x middle splits (hold 30 relax 10)
-2x oversplits (hold 30 relax 10) on each leg
•LOWER BACK•🐛
-3x cobra [make sure you roll your shoulders back for a deeper stretch] (hold 30 relax 10)
-2x cobra leg thing [still in cobra put one hand in the middle of your body and then reach the other hand back and pull you foot to you butt and then vis versa] (hold 30 relax 10)
-2x lay on stomach grab your ankles and pull up so you like start to rock (hold 30 relax 10)
-2x sit on your feet then reach forward keeping your head in between your arms (hold 30 relax 10)
-2x bridges (hold 30 relax 10)
•FEET•👣
-3x each foot with a thero band put it on the balls of your feet the push flex through to Demi pointe the fully pointed.
-3x on each leg with a thero band put it around the arch of your foot then put your leg towards you keeping the other leg on the floor.
•NECK/SHOULDERS/ARMS•🙆✋👻
-do a few slow head rolls some to the left and some to the right then forward and back
-do a few should rolls back and forth
-some arm swings around and around
-put one hand out in a flexed position then get the other hand and pull your fingers back to stretch your wrists this one is very important
Thanks guys for reading
Xx Mikayla💘
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QOTC: How often do you stretch?
AOTC: I usually only stretch when I am at dance which is pretty bad and I should be stretching every night so I am going to try and stretch every night before bed.
Comment 'stretch' if you read up to here😃
