This is a subnote on my journey of 🌿 Flexibility. It is my first skill that I am learning in my complete body mobility plan.
Muscles needed to stretch:
- hamstrings
- adductors
- glutes (external rotators)
Best way to stretch is a TOTAL of 5 minutes a week (per muscle group), but split up. so 1 minute per day, for 5 days a week
Stretches:
- Butterfly (adductors) (30 sec)
- Hamstring Stretch (30 sec)
- Pancake Stretch (30 sec)
- Pigeon Stretch (30 sec)
- Middle split (30 sec)
Variations on each exercise:
Weighted butterfly table top leg lift (strength) horse pose (bounces at bottom)