Workout #6

These exercises provide a full-body stretch session in just 5 minutes.

Piriformis Stretch

• Sit on the floor with both legs extended in front of you.
• Cross your right leg over your left, and place your right foot flat on the floor.
• Place your right hand on the floor behind your body.
• Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
• If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

90/90 Stretch

• Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
• Let your leg rest flat on the floor.
• Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
• Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other side.

Lying Pectoral Stretch

• Lie on your stomach with both arms extended to the sides so your body is in a T shape.
• Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
• As your mobility increases, you’ll be able to stretch further and roll your body further.
• Repeat on the other side.

Comment below on your progress and join us for the last day of the mobility challenge! ?