Amanda Biskのインスタグラム(amandabisk) - 1月10日 22時19分

STANDING MORNING STRETCHES ☀️ a nice little flow to do first thing in the morning to get your bod ready for the day 🤗
👇🏼
▪️1. SIDE STRETCH
Lift top rib cage & turn to face the sky...slide bottom hand down leg and reach further for deeper stretch.
👉🏼 Releases: QL (low back), Lats, Intercostals of rib cage
👉🏼 3reps each side - Hold each for 3 breaths

▪️2. SUMO TWIST
Sink hips down and push knees out. Turn to look up to sky & push opposite knee away for deeper spinal twist.
👉🏼 Releases: Groin, Low Back, Spinal Mobility
👉🏼 3 reps each side - Hold each for 3 breaths

▪️3. FORWARD FOLD
Sequence: rolls down, pedal x 10, ragdoll (bent knees) for 5 breaths, straight legs for 5 breaths
👉🏼 Releases: Low Back, Hamstrings

▪️4. PEC
As you straighten elbows keep chest lifted but base of rib cage drawn down. Aim to lift hands fir deeper stretch.
👉🏼 Releases: Pecs, Deltoids, Biceps
👉🏼 Hold for 5 breaths

▪️5. LUNGE
Keep back knee squeezed, sink hips, and keep chest up....after 5 breaths, twist towards front knee & reach hand back to hamstring...free arm reaches up to sky (keep belly button drawn in)
👉🏼 Releases: Hip Flexor, Psoas, Abdominals
👉🏼 Hold both variations for 5 breaths each

▪️6. BREATHING
A great way to increase lung capacity...
INHALE: Reach arm up and lengthen body
EXHALE: Elbows drop wide, chest lifts, and extend upper back as much as you can.
👉🏼 Releases: Thoracic Spine, Pecs

* You can also do this flow on your lunch break or midday to reset the body 👌🏼

Enjoy! 🙌🏼 #morningstretches #standingstretches #freshbodyfitmind

ab♥️x

Wearing: @fpmovement
Music: Waiting For You - Y.V.E 48

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