Programming

Do this program 2-3 times a week! It will take ~30 minutes. If you have time issues, you can switch between upper and lower body.

The stretching protocol is to be done in the following order. Try to go a little deeper each time after the bumping movements.

• Do 10 small gentle bumping movements into the stretch
• Hold the stretch for 10 seconds
• Do 10 small gentle bumping movements into the stretch
• Hold the stretch for 20 seconds
• Do 10 small gentle bumping movements into the stretch
• Hold the stretch for 30 seconds
• Done. Don't forget to breathe!

The Stretches

Upper Body (Video)

• Shoulder Backbend | The shoulder backbend focuses on shoulder overhead flexibility. This is important for many weightlifting exercises, but also for handstands and hand-balancing. It is also important for shoulder health, especially when older. Stand up with a straight bodyline, tense your butt muscles and move your arms overhead. Move your arms backwards without losing the straight bodyline. (Video)
• Spine Backbend | The spine backbend focuses on thoracic spine mobility. If you ever dreamt of doing bridges on the floor, this is your exercise. A good thoracic spinal mobility can be progressed into all kinds of fancy exercises. Place your palms (or fingertips) on your shoulderblades and tense your butt. Now lean back without arching your lower back and move the arms. You can bend the knees a little. (Video)
• Rear Hand Clasp | Did you ever want to scratch your back but couldn't reach the spot because you lacked behind-the-back flexibility? This is your exercise. It's good for your shoulderblades and to counter long sitting periods. This stretch is very important for upper body posture as well! Get into a straight bodyline. Take a towel, a band or a t-shirt and grab both ends with your arms. One arm is overhead and one is behind the back. The upper arm pulls the lower arm gently into the stretch. Pull upwards. (Video)
• Lying Cross | The lying cross is a stretch that is aimed at people with poor posture. Start on all fours and move one arm below the other arm until your shoulder touches the floor. To deepen the stretch, lay down on the floor and extend the non-stretched arm to the front. (Video)
• Wrist-Biceps Stretch | This stretch works on your wrist flexibility and stretches your forearms, your biceps and your deltoid muscles. Stand next to a wall and place your palms on it. Fingers pointing backwards. Now straighten your arm and twist your upper body to the opposite direction. (Video)

Lower Body (Video)

• One-Leg Pike | This stretches your hamstrings. Most people that sit on a computer all day have tight hamstrings, because those muscles are very tensed in a chair-sitting position. When you stretch them regularly, you can take load off your lower back. Flexible hamstrings progress into the pike stretch. Place your foot on a chair and lean forward with a straight back. If you're advanced enough to touch your toes with a straight back (!), then you can progress to the standing version of the stretch. (Video)
• Kneeling Lunge | The kneeling lunge works on your hamstrings, your quads and your hip muscles like the iliopsoas. This is the most important stretch to gain flexibility for the front splits. Place one foot in front of you and extend it slowly with a straight back. Use your hands to balance yourself properly. (Video)
• Pancake | The pancake stretches your hip flexors, your hamstrings and your leg adductors. With strong leg adductors, you will have it much easier in martial arts and all dance moves. It also looks really cool in the full progression. Sit on the floor with a straight back and extend the legs to both sides. Lean forward. (Video)
• Butterfly | A strong butterfly is a prequisite for the lotus sit. Sit on the floor with a straight back and move your soles together. Grab them with your hands and gently pull forward with a straight back. Try to bring your knees to the floor. If that's not yet possible, feel free to place a pillow under your knees. (Video)

https://www.youtube.com/watch?t=159&v=VVPyAU4l-sw&feature=youtu.be

• Calf Stretch | Many people neglect their calf muscles, although it is necessary to give your calves some love. Tight calves love to cramp and hurt. It can prevent heel spurs and all kind of degenerative feet diseases to regularily stretch and strengthen your feet muscles. Grab something and bend one knee forward. Extend the back leg and try to push the heel into the ground. (Video)