Total Body Deep Stretch is a very effective flexibility and recovery workout from Sydney Cummings. And the “deep” in the title is no joke. In fact, the first 3/4 of this workout was very uncomfortable (to me at least). Sydney has you hold the stretches for a long time and, for me, they were frequently uncomfortable. But I do think my body needed it. I just want to note that, for me, this was not a feel good stretch. At least not until the last quarter of the workout.
Total Body Deep Stretch is 22:03 minutes. Equipment: fitness mat. There is a timer in the lower right hand corner of the screen counting down total workout time.
- Stand on the mat, extend one arm in front of you and pull back your fingers with your other hand, stretching forearm, you also place tops of the toes of one foot on mat, stretching the front of foot
- Stand with legs wide and extend both arms overhead, clasp wrist of opposite hand and do a side bend
- Arms are still clasped overhead, swing torso and arms forward then over to one side then forward and over to other side
- Forward fold w/ legs wider than hips; add alternating heel raises
- Down dog pedaling the feet
- Downward facing dog w/ both heels down and head dropped between shoulders, raise head then lower head deep into down dog again
- Forward fold
- Wide leg forward fold, walk hands side to side, from one foot to the other
- Still in wide leg forward fold, place one hand beside foot and raise other arm to the ceiling
- Cobra, swivel shoulders side to side, looking over shoulders
- Child’s pose with arms extended on mat in front of you
- Kneeling lunge with both hands on mat beside front foot
- Still in kneeling lunge, place one elbow on the mat (same side as back leg) and reach other arm to ceiling (same arm as front leg); lift back knee off mat
- Repeat #12 & 13 on other side of body
- Puppy pose
- Butterfly pose; spinal twist placing one hand on mat behind you
- Still in butterfly pose, walk hands in front of you, hinging forward at hips
- Lay on back, pull one knee into chest, flex and point foot
- Still in #18 position, pull knee across body toward opposite shoulder
- Figure 4 glute stretch
- Repeat #18-20 on other side of body
- Still laying on back, extend arms out to sides in a T, legs are together with knees bent and feet on mat, rock bent legs side to side
- Repeat #22 but with legs wider
- Lay on stomach, bend one knee bringing heel to glutes, hold top of foot with same side hand and pull, stretching quad
- Bow pose
- Cobra into child’s pose into down dog, walking hands back into forward fold then roll spine as you raise to standing
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
