Stretch with Gina

A quick note from the session

You asked for some stretches to do between our sessions — so here they are. Roll out a mat (the floor or a rug is fine), and either follow along with me on the video or use these notes as your guide. Work at your own pace; at some point you won’t need the video at all.

A few things to hold onto:

• Pulses are small and light — 10 to 15 is plenty, up to 30, but never past 30.
• Lead with the hip bones and keep a flat back — don’t round forward; let the pelvis tilt.
• Flex your foot for a deeper stretch down the back of the body, and keep the foot active — never let it hang.
• If there’s pinching or pain, back off. Use a scarf or a band whenever you can’t quite reach.
• Never pop straight up out of a stretch — always bend forward to come out.
• On your back, tuck the chin to lengthen your neck; drop the shoulders, widen the elbows, open the chest. A small prop, about an inch, under your head helps if you carry a forward-head posture.

The sequence

1. SeatedCross-legged fold — sit tall on your sit bones, cross the legs, fold forward with small pulses, then take it side to side. Switch the cross and repeat.
2. SeatedStraight-leg fold — legs long, ankles flexed, fold forward for the back of the legs.
3. SeatedSingle-leg fold — one foot to the calf or inner thigh, knee down, fold over the long leg. Switch.
4. SeatedButterfly — soles together, fold to center with tiny pulses, into the inner thighs.
5. SeatedOne leg in, one out — one leg crossed in front, the other out to the side; reach forward from the hip, foot active.
6. SeatedScoop the clouds — arm overhead, reach up and over into a side stretch, “like you’re between two panes of glass,” palm turning to the sky; then a diagonal reach over the long leg. Switch sides.
7. SupineHead nods — tuck the chin and release, lengthening the neck.
8. SupineLeg pulses — one leg up, pulse it toward you, point and flex; wide elbows, shoulders heavy. Then knees into the chest and rock side to side — a little massage for the low back.
9. SupineFigure-4 — ankle across the opposite knee, then draw the thigh in; flex the foot, widen the shoulders, tuck the chin. Switch.
10. SupineHappy baby — flexed ankles, hold the inside of the ankles or the outside of the feet, open the hips, rock side to side.
11. SupineLower-back twist — knee across the body, let the hip follow — but keep the shoulder heavy on the mat. That matters more than how far the knee goes. Switch.
12. SeatedUpper-back twist — one leg long and flexed, the other knee in; hand behind you, elbow toward the knee, turn the head. Rotate slowly. Switch.
13. ProneBack extension to close — a gentle chest lift (let the legs widen and turn out to help the low back), into a Sphinx, then fold back into a child’s pose. Roll up through your side to come off the floor safely.

Try to fit this in a couple of days a week between our sessions. Any questions, just let me know.