As the title indicates, this is a deep stretching routine from Sydney Cummings. I used this in combination with her 20 minute foam roller routine to really help my body recover after a week of tough strength workouts. The combination of the two workouts was exactly what my body needed this morning.
20 Minute Full Body Deep Stretch is 23:44 minutes; 1:20 minute intro and the last 2 minutes are Sydney talking. Equipment: fitness mat. There is a timer in the lower right hand corner of the screen counting down the workout time.
- Stand with legs wide and do shoulder rolls
- Clasp hands behind back and lift chest, pulling shoulders back, stretching chest and shoulders; arch neck back, looking up at the ceiling and turn head side to side
- Clasp hands together in front of thighs, look down while stretching arms down toward floor and rounding shoulders; turn head side to side, bringing chin shoulder to shoulder
- Stand with legs wider than hips, hinge forward with flat back and hands resting on knees; shift hips side to side; lower hands down to mat and hang torso down rag doll style; continue forward fold w/ hands clasping opposite elbows, turn head side to side
- Downward facing dog
- Cobra; shift head and torso side to side
- Child’s pose
- Deep kneeling lunge, hands are on mat, walk hands to side away from front leg; walk hands back to start and lift one arm to ceiling (same side arm as front leg)
- Puppy pose
- Seated figure 4 stretch (sitting on mat with hands on mat behind hips, cross one ankle over other knee and pull foot on mat closer to glutes, with opposite hand push crossed knee out away from body
- Seated butterfly pose, hinging torso forward over feet
- Lay on back with knees bent and feet on mat, extend hands on mat over head, keeping arms straight, raise them to ceiling then lower them to mat beside body, reverse this motion bringing them back to mat overhead, continue raising and lowering arms
- Still laying on back with knees bent and feet on mat, shift bent knees side to side
- Still laying on back, bring bent knees into chest, hugging knees into chest
- Still laying on back, extend straight legs to ceiling, hold calves and pull them toward you; open legs and place hands on inside of calves, open straight legs wider to stretch inner thighs
- Lay on stomach, bend knees and hold tops of feet with hands, pulling heels into glutes; lift chest and knees into bow pose
- Still laying on stomach, knees are bent, shift calves side to side
- Cobra pose or up dog
- Down dog, pedaling the feet
- Forward fold
- Wide leg deep yogi squat
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
