Flexibility Is Just

Flexibility is just one of the major components of the bigger picture and without it, the vision won't be there! With this week's newsletter, I'm going to address stretches that can help with not just your musculature but moreover towards improvements in decreasing stress, boosting your recovery rate, and unlocking more freedom in your lifestyle, physically and mentally.

Let's dive into it!

4 Essential Stretches to Add to the Arsenal

These stretches will be listed with a picture of what it should look like following all the descriptions below.

Elevated Child's Pose. Using either a couch, kitchen counter, or any other elevated surface at a similar height, start with your feet shoulder width apart at an arms' distance from the surface. With both hands grabbing the edge of the surface, you're going to shoot your hips back to the wall behind you until your torso is perpendicular to the floor and your head is facing down towards the ground. This stretch will emphasize the upper back musculature, thighs and glutes. It will also help create space in between the vertebrae of the spine, and more importantly, help open up the rib cage laterally. Ultimately, you should start to feel the lungs expand a little more each breath. Hold this stretch for 30 to 60 seconds for 2 rounds.
Couch Stretch. Using either a couch, bench, or plyo box that's about 16"-20" inches from the ground, you're going to face away from it placing the top of your foot to the top surface of the object. After, you're going to get into a deep lunge where the other leg is bent at a 90-degree angle. When you're in this position, maintain a tall posture with your torso and hands could either be on your hips or down to the sides of your body. You should feel the stretch from the quadriceps of the foot that's on the top of the box. Hold this position for about 30 to 60 seconds each leg for 2 rounds. (Note: This stretch is perfect for alleviating low back tension & hip flexor tightness)
Pigeon Pose. You'll start your first position by sitting on the floor with feet shoulder width apart and hands placed behind you. Then, you're going to knock both knees going the same direction towards the ground. After, one leg will straighten out to where the whole front side of that leg is in contact with the ground. Hands can be pressing against the ground for support in an upright position. This stretch will be felt within the deeper portion of the glute with the leg that's bent. Hold this position for about 30 to 60 seconds each leg for 2 rounds. (Tip: To get a deeper stretch, bend slightly forward into the bent leg)
Cobra Pose. Start off with your hands, knees, and feet on the ground also known as the "quadruped position". While keeping your toes planted, you're going to then crawl forward and snake into an upright position where your hips are dropping into the ground and hands are placed underneath your shoulders against the floor. The stretch will be felt in the abdomen and in front of the hips. (Tip: To get a deeper stretch, keep the same position but add a look towards the sky)

Elevated Child's Pose

Couch Pose

Pigeon Pose

Cobra Pose

What You Got Next?

I hope these past two newsletters were helpful and that you've already added at least one or hopefully every exercise/stretch to your workouts. Like I said, these stretches aren't just its own thing but just one crucial component of the bigger picture. I'll catch yall on the next one