Now that I've been exercising at home, my workouts aren't nearly as long or intense as they were when I was working out at my CrossFit gym. I'm actually really enjoying this time to listen to my body and do the exercises I want to do. Best of all, since I'm not commuting back and forth to my gym 30 minutes a day, I'm using part of that time to stretch after my workout. Here's the 10-minute stretching session I've been doing to target my entire body.
While stretching, I really try to focus on closing my eyes, relaxing my muscles, deepening my breath, and using this time as a form of moving meditation. I hold each pose for five deep breaths, which is about 30 seconds. By the time the 10 minutes is up, I feel so relaxed and mentally ready to tackle the rest of my day. I also find that stretching is helping to relieve any muscle tension or soreness the next day. After your home workout, slip off your sweaty sneakers and socks, and enjoy these 10 minutes to yourself.
Bend your knees, and bring the soles of your feet together.
Rest your hands on your feet, or to deepen the stretch, bring your hands underneath your calves and use your upper body to pull your torso and head toward the floor.
From Butterfly, extend your legs out into a wide straddle.
Inhale to lengthen your spine, and exhale to slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
Rest your hands on your feet, your legs, or the floor in front of you.
From Happy Baby, release hold of your feet and place your left ankle on your right thigh above your knee. See the shape of the number four? It is there, just upside down.
Reach your left hand through the open space created by your left leg, and place both hands on your right shin. Slowly bend your right knee toward your chest. You should feel a stretch on the outside of your left hip.
From the Spinal Twist, place your feet flat on the floor. Walk your heels as close as you can to your tush.
Raise your hips up, and place your hands on either side of your lower back. Rock your weight from side to side, so you can pull your shoulder blades closer together.
Stay here for five deep breaths, actively pressing your feet into the floor to lift your hips up and increase the stretch in your torso and neck.
Gently lower your bum back to the ground, and hug your knees into your chest.
Roll up, and straighten your legs out in front of you.
Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back, and fold as far as you need to feel a nice stretch in your lower back and hamstrings. Don't worry about folding your body completely in half, unless this is comfortable for you.
From Wide Squat Reach, step your right leg behind you, coming into a deep lunge. Lower your right knee to the floor, and rest your hands on the ground under your shoulders.
Slowly lower your left knee to the right so you're resting on the outside of your flexed left foot. Keep your arms straight, pressing your chest forward to increase the stretch.
Hold like this for five breaths, then repeat on the other side.
From Open Lizard, lie on your belly and extend your arms out in front of you.
Keeping your legs and pelvis grounded, slowly walk your hands toward your chest, keeping a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs.
Relax your shoulders away from your ears, and lengthen your neck. If it feels OK, lower your head back between your shoulder blades for a nice stretch in your chest and neck.
From Cobra, shift your weight back and stand on your shins.
Reach your right hand back toward your right heel, then your left hand toward your left heel. Your hands are there for balancing support, so don't lean all your weight into them.
Shift weight forward into your knees to increase the stretch in your belly and chest.
Lower your head behind you, and stay here for five breaths.
From Camel, sit back on your heels and lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs with palms facing up, or extend your arms out in front of you.
