Stretching and Mobility Routine For Beginners
I'm a Trainer, and This Is My Stretching and Mobility Routine For Tight Hips and Muscles
Downward Facing Dog
Whether I'm warming up for a workout or just stretching my body, I always start with Downward Facing Dog. It's a gentle way to get your body moving, and I immediately feel it loosening up my muscles. I like to make this stretch more dynamic by "pedaling" my feet one at a time. Doing that allows me to feel a greater stretch in my calves.
- Come onto your hands and knees with your wrists underneath your shoulders and your knees underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into the classic upside-down-V shape called Downward Facing Dog.
- Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
- Hold for 30 seconds, or perform 10 "pedals" on each leg.