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Spinal Flexibility Exercise

This document outlines a routine of 53 stretching and flexibility exercises. The routine includes stretches targeting major muscle groups like the hips, hamstrings, back, shoulders and chest. Exercises range from basic stretches like pelvic tilts to more advanced poses like shoulder stands, plow pose and spinal twists. The goal of the routine is to improve overall flexibility and range of motion.

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bhavesh jain
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© Attribution Non-Commercial (BY-NC)
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766 views

Spinal Flexibility Exercise

This document outlines a routine of 53 stretching and flexibility exercises. The routine includes stretches targeting major muscle groups like the hips, hamstrings, back, shoulders and chest. Exercises range from basic stretches like pelvic tilts to more advanced poses like shoulder stands, plow pose and spinal twists. The goal of the routine is to improve overall flexibility and range of motion.

Uploaded by

bhavesh jain
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Stretching Exercises and

Flexibility Exercises
Flextasy Exercise Routine
18a) Sitting Side 35. Shoulder Cuff Stretch
1. Pelvic Tilts Stretch
b) w/ twist 36. Arrow Squats
2. Spine Unrolls
19a) Inverted Frog 37. Horse Stance
3. Waist Circles Stretch a) w/ ribcage float
b) w/ movement b) w/ arm movements
4. Ribcage Float c) w/ ribcage and spine stretch
20) Cobra w/ hip
5. Ribcage Push movement 38. Dog Pose

6. Knee Circles 21) Cobra Counter 39a) Cat Stretch


a) together Stretch b)w/ hip circles
b) hip width
22) Forearm Stretch 40. Straight Leg Rolling
7a) Standing Cat
Stretch 23) Wrist Rolls 41. Spinal Twists
b) w/ Sacral Scoops
c) w/ Hip Circles 24a) Kneeling Back 42. Straight Leg Rolling
Stretch
8. Hamstring Stretch b) advanced
a) low back release 43a) Shoulder Stand
b) lock and unlock b) legs in V/ lock & unlock
25a) Cat Stretch knees
knees b) w/ hip circles c) legs in V/ feet circles
c) w/ hip movement
26) Wrist Rolls 44. Plow
9. Reach for the Sky
27) Sitting Back Stretch 45. Spine Roll Downs
10. Waist Twists
28) Wrist Rolls 46. Sacral Rocking
11. Standing Side
Stretch
29. Hip Extensions 47. Low Back Spine Roll
12. Spine Stretch Downs
a) up 30. Dog Pose w/
b) front movement 48. Lie Still - Give Thanks!

13. Groin Stretch 31. Udiyama 49. Skeleton Wiggling

14. Gluteal Stretch 32.Neck Moves 50. Stretch like a cat


a) rolls
b) camel
15. Frog Stretch 51. Easy Spinal Twists
c) forward / back
a) lower legs parallel d) side to side
b) feet together 52. Low Back Spine Roll
e) chin over shoulder
c) shoulder release Downs
push-ups
33. Shoulder Circles
a) full body 53. Rock Legs from side to side
16. Hip Push b) isolated
a) both legs bent
b) one leg straight
34. Chest Stretch
17. Hip Rocking a) arm aligning
b) up and over
c) lock and unlock
knees
d) fists to one side

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