hey hearters ๐Ÿ’‹ ๐Ÿ’ฆ

today I'm showing you my stretching routine for improved flexibility. This is what I do for dance + a few of my own added in there. Hope you enjoy!

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๐•ก๐•๐•–๐•’๐•ค๐•– ๐•ฃ๐•–๐•’๐•• ๐•ฆ๐•Ÿ๐••๐•–๐•ฃ ๐•ก๐•š๐•”๐•ฅ๐•ฆ๐•ฃ๐•–๐•ค :)

๐Ÿ”ฅ ๐”€๐“ช๐“ป๐“ถ ๐“พ๐“น ๐Ÿ”ฅ

1. jog in circles or on the spot for 1 minute

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2. repeat with high knees, bum kicks and chassรฉs

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๐Ÿฆ‹ ๐“ผ๐“ฝ๐“ป๐“ฎ๐“ฝ๐“ฌ๐“ฑ๐“ฎ๐“ผ ๐Ÿฆ‹

๐’ฝ๐‘œ๐“๐’น ๐’ถ๐“๐“ ๐’ป๐‘œ๐“‡ ๐Ÿฅ๐Ÿข ๐“ˆ๐‘’๐’ธ๐‘œ๐“ƒ๐’น๐“ˆ ๐‘œ๐“ƒ ๐‘’๐’ถ๐’ธ๐’ฝ ๐“๐‘’๐‘”

1. lunge

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make sure to get a nice deep stretch in your lunge as it really helps with flexibility in the legs. do all the variations such as knee down and pull back. Elbows on the floor make the stretch even deeper

2. sumo

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rotate your hips outwards as far as you can and push them back with your hands. If you want do flat middle splits you should be able to have your legs at a complete 180 degree split!

3. butterfly ๐Ÿฆ‹

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push your hips down with your hands and clasp your heels together. a great tip for all stretches is to pull or rotate from you hips, not back or legs.

4. pike

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do this stretch will flexed and pointed feet. engage your core and squeeze hard, you'll make it!

5. froggy ๐Ÿธ

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this is a great hip opening exercise great for preparation for a pancake split!

6. splits

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now this can be tricky, start with your good leg and try to let your foot slide down, put a piece of laminated paper of card under you to help. read this article for a more detailed explanation:

7. swan ๐Ÿ•Š๏ธ

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this can be done from knees or flat, great way to prepare for the splits. if you are doing it from your knee try to arch your back and catch your foot.

8. seal ๐Ÿฌ

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this is super simple, just lie on your stomach and push your arms up!

9. overtoes

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this one can hurt if you are doing it for the first time, but take it slow and only hold for 15-20 seconds before coming down.

10. downward dog and child's pose ๐Ÿถ

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โš ๏ธ ๐“ถ๐“ธ๐“ฝ๐“ฒ๐“ฟ๐“ช๐“ฝ๐“ฒ๐“ธ๐“ท โš ๏ธ

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๐Ÿ’ฆ ๐“ธ๐“พ๐“ฝ๐“ฏ๐“ฒ๐“ฝ๐“ผ ๐Ÿ’ฆ

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