Ever wake up in the morning stiff as a board, yet not knowing what you can do to loosen up those tight muscles? Or maybe you completed a hard workout earlier this morning and now your muscles are feeling the effects! If you’ve been in either of these situations before, then this workout is for you! It’s not too complicated, but it stretches just the right muscles to get you limbered up for the day!
Let’s delve into the movements shall we?
Mountain climbers > One legged downward dog
- The movement of mountain climbers into one-legged downward dog can be a full-body workout since multiple muscles work together to stabilize the body. The deltoids and triceps help to keep your arms straight, your abdominal, back, and hip flexor muscles are keeping your core engaged and allowing you to be able to rotate your hip and pull that knee forward and back. Keeping the leg muscles activated helps to keep your legs erect, and flexing the gluteus muscles allows you to fully extend the hip.
Plank roll to chaturanga > Upward dog
- Loosen up those back muscles with this plank roll to chaturanga! As you roll out of plank pose, focus on rolling through the spine one vertebrae at a time. Activate those shoulder muscles and really feel the stretch through the spine!
- Slowly lower into chaturanga with a controlled effort, feeling those biceps and triceps engage on the way down. Then feel that lower back stretch as your rise up into upward dog. Don’t forget to keep those shoulders pulled back!
Downward dog push-ups
- From upward dog, slowly flow into downward facing dog. Roll out those hips if you need to, and feel that stretch through the hamstrings and calf muscles. On your exhale, think about pushing those hips through to the ceiling while pushing those shoulders towards the floor.
- Once comfortable, bend those elbows, keeping them parallel with the body, and lower into the downward dog push-up. Remember to lower on the inhales and exhale as you push through the ground back up into downward dog pose!
Lunge > Knee-ups
- Feel that stretch through the quadriceps as you come up and lower into the lunge! Squeeze those gluteus muscles and engage the core as you drop down, making sure to keep the knee behind the toes.
- As you come up from the lunge, push through the ground with your front leg, find your balance, and thrust that back knee up! Hold for a second and lower back into the lunge.
Squat > Forward fold shoulder opener
- Let’s get those shoulders stretched out now! They are often the muscles most ignored during the day! Slowly lower into a squatting position, actively thinking about pushing that bottom out like you are about to sit in a chair. Keep the core activated!
- Once in the squatting position, focus on hinging at the hips while you lower into a forward fold. You may keep the legs straight or slightly bend them as needed. Bring your arms behind your back, clasp the hands together, and rotate the shoulder blades as you bring the hands up behind your head.