Stretch of the Day / Stretching with Kermit

Good Morning!

Today we will stretch with Kermit and Reading Zenshin Aikido Club. I haven't started to do aikido but I happened to run into Reading Zenshin's website the other day. They have the cutest strething guide ever! All the stretches are shown by the one and only Kermit the frog! If this doesn't get you stretching, what does? Now, get ready, here we go.

1)Torso Stretch
-Start by lying on your back, arms resting on the floor by your sides.
-Bend the knees & draw your feet toward your buttocks.
-Bring your arms to a position above your head where you feel a mild stretch in the upper torso. Arms still resting on the floor. Maintain this position whilst trying to relax the muscles that feel tight or tense.
-Breathe. Try to relax more on an outward breath.
-Allow yourself to move further into the stretch when you notice the tension has released.
-Try not to over arch the spine or to lift it from the floor. Allow the muscles to relax & the mind to become calm as the floor takes your weight.

2) Buttock Stretch
-Remain on your back. Legs bent.
-Lift your leg & let the knee fall out to the side so that you are able to place your ankle on top of the opposite knee.
-Hold the knee & ankle of the raised leg & lift both legs as a unit, bringing them towards your chest to create a stretch in the buttock. Keep your back on the floor. Repeat on the other side.
-Again take it to an easy stretch & allow the muscle to accept this position before moving into the development stage of the stretch.
-Your muscles contract when they feel they are in danger of becoming damaged. By moving slowly into the stretch you can overcome this reflex.

3) Prone Adductors Stretch
-Bring the arms down & keep the knees bent. Allow the knees to fall apart & bring the soles of the feet together to stretch the hips.
-Adjust the distance between your feet & your bottom until you can feel a gentle stretch.
-You may also gently rock the pelvis from side to side to side as a unit. Use the arms on the floor for support.

4) Upper Back Stretch
-Bring the legs back to the upright position & wrap your arms around so that you are holding your shoulders to stretch the upper back.
-You may also leave the legs open to combine this with stretch 3.

5) Seated Spinal Twist
-Roll onto your side & bring your self to sit cross legged.
-Make a controlled rotation to your left while thinking of your spine spiralling upwards. Take the rotation more into the middle & upper back.
-Place your left hand on the floor behind/beside you & your right hand on your left knee for support.
-Repeat, turning to the right side.

I told you this was cute. You can't go wrong with Kermit. Remember to stretch often because stretching is very good for you!