LOVE YOUR BODY FITNESS WITH ALICE AND DANA

STRETCHING ROUTINE

Everyone loves to forget about stretching but when they do it, it just feels so good! So let’s use April as the month to stretch out.

EXERCISE: Stretching out the whole body. Hold each stretch for 30 seconds and repeat 3 times.

EQUIPMENT: No equipment needed

SUGGESTED LENGTH: 15 minutes

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MOVEMENT 1: ANGRY CAT STRETCH

HOW TO 

– Begin from the position on all fours, hands directly under the shoulders, knees hip width apart under the hips.
– As you exhale tuck the tailbone under and arch your back up like a cat, trying to pull your stomach in and tuck your chin into your chest.

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2. HAPPY CAT STRETCH

– Begin from the position on all fours, hands directly under the shoulders, knees hip width apart under the hips.
– Inhale as you arch your back down pushing your sitting bones up toward the ceiling, look up

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3. QUAD STRETCH

– Start by standing with your feet underneath the shoulders.
– Tighten your abdomen as you bend your right knee and pull your foot toward your butt.
– Maintain a neutral pelvis.

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4. HAMSTRING STRETCH

– Start by positioning your feet hip width apart.
– As you exhale bend forward from the hips bending your knees as much as you need so that there is no space between the thighs and the ribcage.
– Wrap your arms around your legs and keeping the neck relaxed start lifting your sitting bones up toward the ceiling.
– Inhale as your come up uncurling your spine.

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5. ALTERNATIVE HAMSTRING STRETCH

– Lie down on your back and lift one leg up off the ground straight
– Put both hands around it and gently pull it back towards you, hold and then change to the other side.

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6. BUTT STRETCH

– Lie on your back and bend one leg.
– Straighten your opposite leg and raise it towards the sky.
– Put the foot of your bent leg on the knee of your straight leg.
– Pull your straight leg towards your chest.

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Dana and Alice are personal trainers and mothers (with two children each) who are motivated to motivate!
Check them out further on  www.fitnessdna.co.uk 

Images by Angus Pigott

Clothing Credits

Alice is wearing : T-shirt and Tights by Bjorn Borg, Trainers by Nike
Dana is wearing : Hooded Top and Shorts by Bjorn Borg and Trainers by Nike.

www.bjornborg.com
www.Nike.com

 


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