How to do More Stretches

Lee Zohlman has got some more great stretching routines for you to learn.

Three, two, let's do that one more time on each side. Soften up the right side, bend that knee, hold, hold, two, one, and last one on the right side. We are going to press the right heel into the ground. Feel that good stretch, may be you just got back that from going for a run. It's a great stretch for your calf muscles, they won't be so sore tomorrow and hold for another three seconds, two, one and back to downward dog. Spread the feet hip width apart. Couple of deep breaths so we are going to stay here five seconds, four, three, two, we are going to take a big step in with the left foot and we are going to drop the right knee and place the hands on the hips. And this is going to be a Hip Flexor stretch so what are you going to do here is you are going to lean forward a little bit and then lean back a little bit. You are going to stretch out the Hip Flexor, hold, hold and we can go into a quadricep stretch from here and the quadricep, this is a little bit more advanced move Erin is going show, a little bit more advanced quadricep stretch. She is going to pull with her left arm, her right heel into her butt, hold for another five, four, three, two, release it. Back into our regular Hip Flexor stretch. We are going to hold right there. From here we are going to go back into our downward dog. So we are going push the left foot back out .We are going to hold, hold and now we are going to do the opposite side. So we are going to bring the foot into center, drop the knee, hands on the hip and hold. You lean forward and then lean back a little bit and feel a good stretch through front of the Hip Flexor. Right here and hold. And Erin is going to demonstrate that quadricep stretch for a little bit more advanced movement. If you are familiar with stretching and you have done this before, this is a great stretch for a little bit more advanced of an athlete or of a general fitness person. And hold and release, good, so from this position, we are going to go back into our downward dog and we are going to hold right there five, four, three, two, we are going to go into a Piriformis stretch. So we are going to bring out left knee in towards center, extending our right leg back, bring the chest down towards the right knee and walk the fingers out, drop your head. Deep breaths and now the key to this one is leaning over a little bit towards your left side is going to really work deep in the glute. We are going to hold this here for another five seconds, four, three, for you more beginner people, you don't want to lean over as much two, one and we are going to switch sides now. So we are going to bring the right knee towards the center, tucking the heel in towards the center of the body, walking the hands out and the chest comes down towards the knee, hold, leaning over a little bit towards the right side this time. You are going hold there for another five seconds and we are going to go through this one more time on each side. Three, two, one, we are going to come back up and switch sides now. So remember the heel comes in towards the center of the body, walking the fingers out bringing the chest down towards the knee. Hold, three, two, one, and let's come up and switch sides one more time so right side extending the left leg out straight behind you, walk the hands out, bring in the chest down and hold, five, four, three, two, and one. Good, walk the hands back let's come on to the hands and the knees and in this position, let's make sure that the knees are hip width apart, the hands are shoulder width apart. Now we will do some cat stretches. So the first cat stretch, we are going to be rounding the back, tucking the chin to the chest and we are just going to hold it there for five seconds. Rounding the back out. If you have spent a couple hours on the bike or you have been out golfing for most of the morning, this is a great stretch for your back. As we inhale, bringing the head up and the belly button down towards the ground. It's going to feel great on your back, really helps to stretch it out and hold there for another five seconds, four, three, good, two, we are going to do that one more time. One, tuck the chin into the chest, round the back out and hold there. We are going to hold there for ten seconds this time, nine, eight, seven, good, six, deep breaths for whole time, two, one, head up bring the belly button down towards the ground. I will reach the back and we are going to hold here for ten seconds. You are going to hold there for nine, eight, seven, good, deep breaths, feel the lower back, three more seconds two, one, now we are going to push the butt back towards the heels, dropping the head between the arms.