May 22nd, 2020 By Blue Crush

I have no idea what really happened or if it happened but if it did it was supposed to go like this.

Disclaimer

60% run for 5 minutes to warm up muscles.

Perform all stretches for 2 minutes while breathing slowly from the diaphragm

1. Forward fold with feet together.  Hang for stretch with hands on floor or folded.  Pull at ankles for deeper stretch- 2 minutes
2. Forward Fold with feet shoulder width apart.  1 minute to left side and one minute to right side.
3. Standing neck stretch.  Lower ear to shoulder and hold for 1 minute on each side.  Increase intensity by grabbing wrist and gently pulling.
4. Piriformis Stretch.  Sit on floor with legs straight out.  Bend one leg at knee over straight leg on floor.  Place opposite arm at elbow across inverted knee and rotate at the hips looking behind you.  1 minute to each side
5. Lunges with Spinal Twist.  Normal Lunge with right foot forward.  Place opposite hand on floor next to front foot.  Rotate at the hips, raise and rotate neck to look towards the sky.  1 minute to each side.
6. Downward Dog.  Hold for 2 minutes.  After first minute release one foot to increase calf stretch on other.  Rotate 15 seconds each for second minute.
7. Figure four stretch.  Lay on back and raise one leg bent an 90 degrees.  Fold other leg with ankle resting on raised knee.  Reach through raised leg and gently pull to stretch.  1 minute each side.
8. Lunge Hip Flexor Stretch.  Normal lunge and then lower back leg to ground the knee & lower leg.  Lean forward to stretch the hip flexor of the back leg.  1 minute each side.
9. Standing quad stretch.  1 minute each side.
10. Childs pose.  2 Minutes.

Rinse and repeat a second time through.  If time allows do some Mary exercises led by PAX.

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