B Limber: Sides, Neck & Traps Stretch

Feeling lethargic, sore or stressed? Or worse, a combination of all of the above?? You'll want these stretches in your life.

[Side Stretch]
Purpose: To open up your body through your obliques, serratus muscles and lats. You'll feel your muscles lengthen with every breath & swear you grew a couple inches after you're done.
- Feet slightly wider than hips.
- Keep equal weight in each foot, even though you're leaning to one side.
- Pull on the wrist of your top arm with your bottom arm like you're trying to stretch your arm longer.
- Turn your chest slightly up toward the ceiling.
- Hold 5-10 deep breaths per side.

[Neck & Trap Stretch]
Purpose: to relieve tension in your neck and jaw. I love doing this when I have a headache or feel super stressed - I automatically feel better after!
- Drop your left ear toward your shoulder, then reach your left hand behind you to grab your right wrist and pull it toward the floor.
- Do it twice: once with right palm facing back, then once with it facing forward.
- Repeat on other side.
- Hold 5-10 deep breaths per side.

Is the world a better place now? I thought so ;-)

B Chill,

Cassie B.

B Limber: Hip & Shoulder Joint Mobility

Another hard workout should = another deep stretch. Showing your muscles some TLC when you're training hard is often the difference between developing results & developing injuries. I, for one, will take results over injury any day ;-)

The stretches in this video focus on loosening up the muscles that tend to create tension in 2 common problem joints: shoulders and hips. Slow, constant movement, like I'm doing in the beginning of the video, is a perfect, dynamic movement for a pre-workout warm-up.  Holding these stretches will be more affective when your muscles are warm, post-workout.

You'll notice I also progress the dynamic movement as I get warmer by reaching 1 arm back to my opposite foot as I do the downward dog. This increases the stretch at the same time as it works your stability in the shoulder girdle of your supporting arm and really gets the blood pumping to warm that body. [**Safety note: be sure you're not on a surface where your hand can slip out from underneath you! No head dives into the floor please ;-)**]

FORM:
[Downward Dog]
- Lift your hips toward the ceiling and keep your arms and legs straight as you press your chest back toward your toes. Make a triangle shape with your body.
- Drive your heels toward the floor to stretch your calves.
- Lift your tailbone toward the ceiling to stretch your hamstrings.
- Press your chest back to open up your shoulders.
- Press all 5 fingers of each hand into the floor so your wrists aren't overloaded.
- When you return to plank, stack your shoulders over your wrists and keep your hips at shoulder height.
[Deep Forward Lunge]
- The foot that steps forward should land flat, (don't just tap your toe).
- Your aim is for that foot to land directly beside your hand.
- Let your hips sink low to stretch your hip flexors, but squeeze your lower belly tight so avoid straining your lower back.

Which of these 2 stretches was harder for you? The downward dog or the deep lunge?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.

B Limber: Hip & Thigh Stretch

To be "fit", you NEED to be mobile! Mobility is easily the most ignored aspect of physical fitness. Stretching reduces tension in muscles and joints, which relieves both physical and mental stress, alleviates aches and pains, and promotes efficient and maximal recovery from workouts.

The stretches in this video focus on loosening up the muscles that tend to create tension in the knees, hips and lower back. Slow, constant movement, like I'm doing in the beginning of the video, is a perfect, dynamic movement for a pre-workout warm-up. Holding these stretches will be more affective when your muscles are warm, post-workout.

FORM:
- Keep your feet flat & weight evenly distributed through your entire foot during the squat.
- When you straighten your legs, straighten your spine too - even if it means your head isn't as close to the floor!
- When you straighten your legs, press your chest as close to between your legs as possible - but don't forget the note above!!
- When you lunge to the side, keep the foot of your bent knee flat on the floor - don't let your heel lift, just reach your booty farther back.
- When you lunge to the side, you should feel a deep stretch in the inner thigh of your straight leg, your "adductors".

How much did your body love these stretches?! Tell me on IG/TW/FB @cassiebstrong!

B Strong,

Cassie B.