Today we BREAKDOWN our first stretch of our DYNAMIC WARM UP A, which is the BRETZEL. The bretzel is a great stretch for everyone, it includes multiple fascia lines: Arm Line, Superficial Front Line, and the Spiral Line (illustrated to the left of the picture). BREAKDOWN:
1️⃣ Lay on the ground on your side
2️⃣ Take your top leg and bend the hip and the knee to 90 degrees. Place that same knee on ground, the medial (inner most) aspect of the knee should be touching the ground. With the opposing arm (which is the one that is on the ground) hold the knee down to the ground (palm facing down). 3️⃣ Bend your bottom leg back so that your heel reaches your butt or as close as you possibly can. With your top arm reach back for your bottom leg, grabbing the inner most aspect of the foot. You should feel a slight stretch in your quad.
4️⃣ Now begin to roll your top shoulder forward (closing the chest cavity) while pulling your bottom leg towards your butt. Your top leg should remain flushed against the floor at all times.
5️⃣ Then roll your shoulder back( opening the chest cavity) as far as you can while still keep the top leg against the floor.
6️⃣ Repeat a couple times, it also important to breathe. Inhale as you roll the shoulder out and exhale as you roll the shoulder in. Turning your head with the shoulder will intensify the stretch.
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