fitness wellness

The Full-Body Stretch We All Need Right Now

Moving my body is something that’s really important to me, and I love to switch it up: running, yoga, classes, hikes. So exercising during quarantine has definitely been challenging. With nowhere to go, I’ve relied heavily on full-body stretch workouts from my friend and trainer Michelle Kuhnreich to fit in whenever and wherever (like the bathroom floor while I supervise the kids). It really doesn’t matter where I workout. Sometimes I just need to get moving and can’t make it outside.

Luckily, Michelle and I had filmed this full-body anywhere flow video before we went into lockdown. I’ve started doing these moves a few times a week, and each time I feel more grounded and energized immediately. It’s a great way to connect with your body and breath, release tension, and add some relaxation to your day. This flow workout stretches your hips, hamstrings, chest, quads, and lower back. It’s the full-body stretch we all need right now. 

Even better: You can do this quick flow workout anywhere, in your living room, the garage, or on a mat in the sunshine. Watch the video and check out the step-by-step instructions below, and then get stretching!

 

SEQUENCE 1

Start in child’s pose

Move to tabletop position (hands under shoulders, knees under hips)

Right side: repeat 2 times

Thread right arm under opposite shoulder, hips remain high 

Right side body opener (knee on the floor while other leg is long, arm open to the sky)

Downdog 

Repeat 2 times, inhale to halfway lift

Left side: repeat 2 times

Thread left arm under opposite shoulder, hips remain high 

Left side body opener (knee on the floor while other leg is long, arm open to the sky)

 

SEQUENCE 2

Start with the right side

Downdog, right leg lifts, gently step right foot between hands, lowering left knee

Low lunge, inhale reach arms up, exhale as you twist torso, arms wide 2x

Half splits, shift hips back, extend right leg, flex foot, keep hips in line with one another, relax shoulder away from ears, keep slight bend in knee

Around the world (walking hands to back of mat)

Repeat sequence on left side 

Downdog, left leg lifts, gently step right foot between hands, lowering left knee

Low lunge, inhale to reach arms up, exhale as you twist torso, arms wide 2x

Half splits, shift hips back, extend left leg, flex foot, keep hips in line with one another, relax shoulder away from ears, keep slight bend in knee

Around the world back back to front of mat 

Downdog 

 

SEQUENCE 3

Right leg lifts, gently make way into pigeon pose (optional king pigeon for more quad stretch) 

Switch legs into pigeon pose on left side 

Step both legs forward into seated forward fold (bending knees as much as you can, tuck chin to chest, round back, breath and soften)

Chest opener 

Round back (upper back stretch, interlace hands behind knees, tuck chin to chest. Actively press hands into legs, keeping elbows wide to create tension, inhale to expand upper back, exhale to soften into the stretch)

Happy baby (on back, grab you feet with your hands, stretching your inner thighs and hips; relax shoulders away from ears)

Low back, single leg twist (inhale to lengthen spine, exhale to soften into twist)

Now just breathe…

Take 3-5 minutes to sit or lay in a comfortable position and just breathe. Keep eyes closed as you focus on your long inhale and even longer exhales. (Make some noise if you want. Let it out!)

 
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May 21, 2020
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1 Comment

  • Michaela Kilbride

    Love this Gen 🙏 I will be doing this. You are the inspiration for me actually starting yoga classes and they are so good. My body needs so much more exercise. In my mind I have many aspirations to get myself fit in a certain way. My mind always says I won’t be able to physically do it. 7 years of chronic pain from two debilatating conditions stopped me being able to do a lot in the exercise area. But listening and watching your work through your has been so amazing for me. Thank you. ✨I hope you and your family are well. Love to you all 💜

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