Transcription
[Music] Oh. [Music] Hey guys, welcome back to my channel. I am Dez, and today I'm taking you through a full body stretch and recovery workout on the reformer. This workout is perfect for those days where you're feeling super sore and just seeking some recovery, or when you don't feel like working out but you just want a little bit of movement. This is going to leave you feeling nice and mobile and flexible in your body and give you a little bit of that rejuvenation. I hope that you enjoy it and I hope that you join me. Let's get started.
Okay, you guys, we're gonna start today on two red springs or two heavy springs. If you need additional support, put on that blue spring or medium tension spring because we're starting with hip rolls. If not, you'll just be on the two red and light on on your backs. Bring your headrest down so that it's flat. Place your heels on the bar. Find your neutral spine. You're going to take a big inhale. On your exhale, I just want you to tuck into your imprint, so just pressing your low back down into the carriage and then rocking back to neutral. Inhale, exhale through the mouth. Think about activating your core, belly button to spine, rocking back to your neutral. This is just going to warm up your spine, starting right away to work through the mobility and activating your core. The inhale to find neutral, exhale to imprint. On the next one, inhale back to neutral. Next one, I want you to roll all the way up, pressing the low back down, scooping through your hips, rolling up to rest your weight up onto your shoulder blades. I've been to a full bridge. We're trying to keep the carriage into the stopper. Inhale, think about that 3D movement through your rib cage, and then soften and roll back down one vertebrae at a time, finding your imprint, rocking back to neutral. Big inhale, exhale, scoop and lift. Good. So we want deep breathing through this entire session today in order to get into those muscles nice and deep to promote recovery, get that blood flowing. Good. Pulling up, lifting, lifting, thinking about activating the glutes and hamstrings. Pull that carriage in. Exhale, soften, roll back down. Take it nice and slow. Yes. Let's do it again. Exhale, holding it up at the top. Good. From here, I want you to inhale again and let your hips drop to a hover as you press the carriage out, and then lift the hips back up, bringing the carriage back in. Inhale, press the carriage out, squeezing up on your knees, let your hips drop just a couple inches above the carriage, and then back. Good. Inhale, exhale, squeeze and lift. I want you to think about that connecting through your core, opening up through your ribs, deflating like a balloon as you pull in. Good. Two and one. Good. I want you to inhale, hold it here. Exhale, roll it back down. We're gonna do one more just like that. Inhale at the bottom, exhale, tuck through your imprint, squeeze and lift, holding it up there at the top. Relax through your neck and shoulders. Inhale, press out. Exhale, squeeze and lift. Good. So we are feeling a little burn through our hamstrings and glutes, but that's because we want to get the muscles warm before we start to stretch them. It's gonna help give you a little bit deeper stretch and a more active stretch to get the most out of it. Good. Two last one. Hold it in there. Hold it, hold it, hold it, hold it. Inhale and exhale, soften and roll back down. Good. Through your imprint, back to your neutral, rocking your knees side to side. Awesome, you guys. If you have that additional spring on that medium tension spring, I want you to roll on up and take it off, making sure that everyone is on just the two red. We're gonna go into some single leg work and stretching. You could always switch this to a red and a blue or a medium and a heavy spring at any point. I'm going to place my left heel on and my right leg is going to just pull up into that tabletop position. Finding your neutral spine, flexing through both feet. We're going to just press in and out. Inhale to press out. Exhale, control it back in. So again, you're on either two red or a red and a blue. Exhale, control it back in. We're not going to be here very long as far as actually working the quad again. We're just getting those muscles nice and warm. Think about stabilizing through your hips. Two, keeping your foot right in line with the bar. One. Hold it out there. I want you to keep your hips nice and stable as you circle your right leg out and around. You can cross it over your center a little bit as long as you're keeping both hips down. So right away, we should feel those obliques activating and this should feel nice and yummy through your hip, just kind of mobilizing the hip joint. Exhale as you circle. See if you can push your range of motion a little bit more so that those obliques have to work too. And one. Find your center. Reverse the circle. Think about pressing away from the foot bar with your opposite foot and squeezing up on your knee. So we're not locking out or putting any pressure into your knee. If you feel pressure, you can always bend slightly with the left leg. Good. Push that range for two out and around and one. Good. Find your center. I want you to grab onto that knee with both hands and you can just kind of relax through the foot, still maintaining your neutral. I want you to think about pulling that knee towards your chest to just release through your hip flexor. You can kind of bounce through your leg a little bit, move it side to side. Good. Now I want you to bend your left leg and cross your right leg over for a figure four stretch, bringing the carriage all the way into the stopper so it feels nice and deep. If you want to use your finger to kind of press out on that knee, take a deep breath. Good. Now I want you to take your hands through the window, pull that knee towards you. You can be more of an imprinted spine now, just breathe into that stretch. It should feel super nice. Good. Take your foot down onto the foot bar and now I want you to rock yourself over towards your left side, so letting that knee just open up to the side while your right foot is crossed over. It should just stretch a little bit deeper, a little differently through that outer thigh into the glute mead, and you'll feel your glute max a little bit here too, piriformis. It should feel so nice. Good. Coming back to center and switch to the other side. Let's do the same thing. That hip should feel nice and loose now. So pressing off your right leg, finding your neutral, make sure you have your neutral again. You're gonna just stretch it out. Inhale, exhale, control it in. Inhale, reach, exhale, slow and control, thinking about your core activating to pull you in, keeping that control, flexing through both feet. Double check your right foot is staying in line with the foot bar and not rocking back towards you like this when you press out. That's going to help us make sure that we're creating some mobility through our ankle joint. Yes. Good. To squeeze and hold it out there on one. We're going to start to circle the left leg out and around, thinking about nailing down that right side. We're trying to push that range of motion to feel that core activate, just getting that hoop hip lubricated a little bit. Good. Nice deep breaths. Inhale, exhale, circle around. Two last one. Think about pressing away from that bar with the opposite foot. Reverse. Don't forget about staying active through your right quad. That's going to help protect your knee. Yes. Good. Three. Hips are staying down on the carriage too. And one. Find your center. Grab onto that knee, maintaining your neutral, relax through your foot, and just pull that knee in towards you. A couple deep breaths, kind of bounce through your knee, you can rock side to side a little bit. Don't rock through your hips, I just mean pull your knee just gently side to side. Good. Find your center. You're gonna bend your right knee as you cross your left over for a figure four stretch, letting the carriage come as far as you can, trying to go nice and deep into that stretch and breathe through it. If you want to give yourself that extra little bit to open up that knee. Yes, yes, so good. And taking your hands through the window, going into more of an imprinted spine, you can pull it into a deeper figure four stretch. Yes. All right, take your right foot back on, keeping your left crossed over, and then we're going to open your left knee out to the side, or sorry, right knee out to the side. Your left is going to stay crossed and you can kind of think about pressing it towards the foot bar to get, create that deeper stretch. Oh, yes. Shoulders are going to stay down onto the carriage and bring it back. Awesome. Place your other foot on to the foot bar. We're going to go back to the left ball of the foot on now and back to your neutral spine, going into again, a single leg press. Right leg is going to stay just in tabletop, and you are creating that space in the low back, so getting those muscles turned back on a little bit, warmed up. Squeeze and lift up on the knee every time. All right, we're going to start to straighten your right leg, so straighten all the way out and straighten your right leg up to the ceiling, bend it, and then come back in. Stretch it out, squeeze and lift. Good. So we're feeling that stretch through the back side and a little bit of work through our hip flexor and quad to lengthen. And one. Good. This time we're going to press out and we're going to hold it. We're gonna hold that leg straight and we're going to flex and point. So I want you to actually do a calf raise with the bottom heel, so you're flexing and pointing both feet. Pay attention, you're still in your neutral. We're going to feel that quad working. Good. Two. Hold it flexed, just for a second, and come back to the point. I want you to take it into an imprinted spine, keeping that high calf raise on your left. You can grab onto the back of your leg wherever is comfortable for you, wherever your flexibility lies. If you can grab a little bit higher, I want you to try to just breathe into it, keeping your leg as straight as possible, kind of just moving through your ankle. Good. Now we're going to flex and point again, making it a little bit deeper. Whoo. Good. Three. So you can grab all the way up here if that's the flexibility, the range you have, that's just fine. And one. Good. I want you to bend your left knee halfway in, halfway in, so you're still an imprint, pull that leg a little closer to you. You're going to have a little more range now. And now I want you to flex both feet, still and point. So we're really, really mobilizing our left ankle right here, feeling a burn through your left quad. Good. Two and a one. Point it. Go to your high, high half toe. Press out one last time. Big inhale, exhale to hold. Bend it and bring it back in. Switching sides right away. Good, you guys. You're just gonna press out and in. You should start to feel a little bit more loose and just relaxed and stretched through your entire leg, through your hips, all the way to your ankles. So we're back into a neutral spine. Make sure you've kind of rocked the pelvis back into that neutral, squeezing up on your knee every time. So you gotta kind of show me my foot down. Two, squeeze it up. Next time we're going to press out, straight, kick the leg up to the ceiling. Whoo, I feel a lot tighter through my left hamstring. Press it out, reach it up, bend and back in. Yes. Deep exhale as you straighten. Two, hold it up there. One. Both legs stay straight. Flex and point. Calf raise with the bottom heel and point. Double check you haven't lost your neutral. I know as we kick that leg up, sometimes our hamstrings really want to pull on the pelvis, so if you need to take that leg a little bit lower, you can do so. Could hold the flex, take a deep breath, and come back to the point. And I want you to take it into imprint as you reach for your leg. So again, as high or as low as you need to here. Now go back into the flexible point. Actually, sorry, we're going to hold it here. You're gonna just roll through your ankle real quick, both ways. Good. Find your center. Now we're gonna flex and point. Flex and point. Gets nice and deep through her hamstrings, working through our ankles. To one. Good. Bring it halfway in, bending through the right leg, but keep the left leg straight. Now we're going into the flex and point. I know it feels a little bit weird when you go to the flex with the bent knee and point. Flex and point. Try to make sure your ankle is tracking right over your toes, right over the center on that bottom leg. Last one. Hold it flexed. Hold it pointed now and press that one last time. Big inhale, exhale and bend it. Bring it back in. So when I see you guys, give your hips a little rock side to side. We're gonna place both feet on now, just quick parallel with the legs on your high half toe. Find your neutral spine. This is going to feel nice and light. We're just pressing it out to hold it and right away going into running. So you're going to bend the left knee, let the right heel drop under, come up through the center, bend the right knee, let the left heel drop under, and then we're just going to switch and switch. This is nice and light again. This whole session today is about just mobilizing the body, stretching, recovering, and for three, picking up that pace. Two and a one. Good. Find your center. We're gonna just kind of relax through the feet so that your heels are in line with the foot bar. And now I want you to just walk, walk your feet up, walk it up. Your feet are just relaxed here, walking until you get all the way to your heels. And then again, this is just kind of going to release that fascia through the bottom of our feet, getting into some of those tendons that gets sore. Once you reach the balls of your feet, you're just walking again. If there's a spot that you kind of want to stop and bounce it out or rock your feet, you can do so. Good. Each way. One more time. Feel good. So your feet can kind of wiggle through your toes. All right, walking back to your heels one last time. Awesome. And bend the carriage back in. Beautiful job, you guys. We're gonna go into an imprinted spine, anchor at a hold of your straps. So we're gonna do mid back, but it's just gonna be quick. Some arm circles to now just create that mobility through our shoulders. So I want you to lift your legs into the tabletop, put some tension in on the ropes, and exhale, pull down to your hips, and then inhale, circle it out and around, staying just equal with your shoulders. Exhale down, inhale out and around. Awesome. So we're still on the two red, um, or you're welcome to go down to the red and the blue, which would be a heavy and a medium to lighten your load, but we're not going to be here very long. We're just kind of opening through your chest that way. I think really, really open circles, like full range, full range out to the side as much as you can, just feel that stretch, moving nice and slow. Good. We're gonna do five more now, and I want you to add that roll up if you want it. So tucking your chin to your chest, roll up, inhale, circle around. I'm gonna shimmy down a little bit away from my shoulder blocks. Exhale, reach, inhale, circle around. So we've really, really warmed up and stretched the legs. We're gonna just wake up that upper body. Good. Two and one. Good. And reverse your circle, keeping your head down, out and around and back. And I still haven't pulled my headrest back up, you guys, but you are welcome to do that at any point once we finish those hip rolls. So I apologize if you're wanting that headrest up. Take it. Exhale out and around. Good. Last one. We're adding that roll up. Inhale out, exhale, reach past your hips. Inhale out, exhale, reach. Three more. Soften through your elbows, opening through that chest. Two, one. Reach it out and around. Yes, you guys. Dropping those drops off through your elbows, open your arms out to one side and just rock your knees over to one side. Good. And the other side. Beautiful. Okay, roll on up towards me. We are gonna switch to just one red spring and going into your mermaid position. So I'm going to be sitting here, one knee up against the shoulder block, and your hand that's closest to the foot bar on the foot bar. All right, here we go. You're gonna press up and over right away, and we're going into the full mermaid. So I want you to turn and square off your body and then do three push-ups for me. Three, lifting up in the core, long, long, long spine. Two and one. I want you to hold your arms straight. From here, thinking about rolling through your spine as you pull the carriage in. I want you to roll, roll through your spine, and then roll those shoulders down the back and look up towards the sky. Inhale and exhale as you press back and away. Good. Rolling up through your spine. Inhale, slide those shoulder blades down and exhale. One more. Rolling through the spine. This should feel so nice and press back about halfway. Hold it about halfway here. You're going to take your left hand or your hand that's away from the side you're facing to the center, and you're going to open up towards me, and then you're going to curve down to actually try to reach and grab the silver runner to get a little bit more of a stretch in that rotation. And again, inhale up, exhale, rotating through the spine. Good. Two more. Inhale, exhale, rotate. Last one. Hold it down there. This time and just really, really rotate through the spine. Good. You're going to take that outside arm all the way around and up and over, and then lift up. Yes, you guys. Good. So that is stretching all through our shoulders, spine, getting that lateral flexion. We're going to turn and face the back now. If you're still on just the one red, grab a hold of your straps and I want your knees to be bent in a seated position. Roll those shoulders down and back, and then I want you to kind of tuck through your pelvis from here and round it forward. So I'm actually going to choke up on my ropes just a little bit, so you're welcome to do that too, depending on how your reformer's set. So I'm flexed forward over my knees. I'm going to kind of round back, tuck, tuck, tucking through the pelvis, and my scapula is kind of protracted forward. I'm going to retract my scapula back, bring it back forward, and then come back over your legs. So this is going to work your core while creating mobility through the shoulder joint and back forward. Good. Exhale, retract, protract, and around it forward. Really nice. Couple more just like this. Retract, protract, and back. So focus on your retract, protract, just going forward and back. I don't want your shoulders to come up into your ears. They're going to stay nice and open in your chest and round it forward. Good. And there's tons of space away from your ears. Retract, protract, pull that belly button into your spine. Last one. Retract, protract, forward. Good. We're going to go back down about halfway. Find your shoulders just where they're right in the middle, and we're just going to do a teeny, teeny rock back and forth. Good. So thinking about your core getting a little bit of a burn, but we're also getting that yummy stretch through our spine in this round back position. Four, three, two, one, and reach it up nice and tall and drop those straps off to the side. Beautiful. Okay, we're going to turn to the other side for your mermaid. So tucking that knee into your mermaid stretch, and your opposite hand is on to your headrest bar. Wow. You're gonna press up and over. Good. And right away, you're going to turn and square off towards the floor, separating your arms for three push-ups, pulling up in your belly. Two and one. Hold your arms straight out there. Now from here, we're rolling up through your spine, thinking about kind of tucking through your pelvis, almost rolling up one vertebrae at a time. Inhale at the top, opening up through your chest, press back and away and roll through. Good. Inhale up, exhale, back and away. Couple more. Rolling through the spine, really, really feeling the stretch through the low back, kind of as it pulls over here and through your whole spine. Good. We're going to stop about halfway. We're gonna take your outside arm to center now. You're going to open up towards that side that you're facing, and then curve it through, grabbing on to the silver runner for a little bit of extra rotation, and then opening up. Inhale, exhale, rotate it through. Good. So good. Inhale, exhale, really, really deep stretch through your spine. Last one. Open it up, exhale, hold this one down there, try to really, really reach into that rotation. Could find your center. Now you're going to curve it all the way over, finish with that lateral flexion up, and then finishing to that other side. Really nice, you guys. Okay, we're gonna come on to your knees facing your foot bar. So we're gonna go into what's called down stretch. So I want you to start in a tucked pelvis, so we're finding like a round back, think about a puppy tucking its tail. Relax your shoulders down again, away from you. From here, we're gonna start to press the carriage back away from you as you articulate your spine into a flat back position. If flat back is good for you, stay there. If you want to open up to extension, that's just going to be the top half of your spine, your upper thoracic. You're going to dive yourself up as you pull yourself into the stopper. Think about diving towards the ceiling. Inhale back, exhale. Good. Dive it up and reach it back. Exhale, pull in, opening up and hold it there. Now I want you to tuck through your pelvis and round in, nice and slow and slow and slow. Good. So we're thinking about our core really, really working to create this mobility through our spine. We're rolling through our spine, finding either your flat back or extension. Extension, you're just basically like opening your chest forward. See if you can press yourself back an inch and then lift up, up. This is like your aerial moment. It's always what I think of. You're thinking about really, really opening up. Yes. Good. And you can change your breathing here if it feels better to inhale up, take that, or exhale. You want to just be where you feel supported in your core, but you're really opening it, extending. We're gonna hold this next one back there and then tuck through the pelvis, round it in. Yes. Beautiful, you guys. We're gonna find a flat back. Flat back here. So your knees are going to go back behind you where you can create like a plank position on your knees. One line from your head to your knees. We're gonna take one hand to the center, and I need to open up. So if you want to open up towards me, you can take that, and then you're coming back to replace that hand center, and then I want you to open up, getting that rotation in your spine. Inhale, find center, exhale, inhale here, exhale, open. Good. One more each side, keeping your hips square. Good. We're going to stay on that first side. I want you to open it up now. Take a big inhale. On your exhale, your knees are going to come underneath you, and you're going to go back into that round back position. Inhale, open. Exhale, round it in. Yes. Good. Inhale, open. Exhale, coming back to square. So you're not rotating past center, you're just opening up and then coming to square. Good. Two, one. Hold it in there. Tuck, tuck, tuck in the pelvis. Just pulse it. Your hands just staying rounded under you. You're just pulsing through your legs. Pull them under you. Four, three, two, one. Reach it out to finish and replace it back to center. Good. Switching sides. You're gonna open up. Inhale, exhale, round. Good. Inhale, up. Exhale, rounded and inhale, keeping those hips square, rounded in. Three, pressing the shoulders down away. Two, one. Hold it in for pulses. Pulsing it in. Eight, seven, belly button to spine, round, round. Six, five, shoulders are relaxed. For three, two, one. Reach it up and bring it back in. Beautiful job, you guys. Roll those shoulders out. Roll out your wrist. I know that's a long time pressure on your wrist, so roll them out. We're gonna go to two red springs and place your feet in the straps. So two heavy springs, light on on your backs. Headrest can be up to start. I'll have you drop it down when we need it in a second. So I'm gonna get my straps ready and let's lie down. We're getting close, you guys. So enjoy this last little bit of a stretch. We're going to put your feet into the straps one at a time. Press those legs out away from you. I want you to just find parallel and shimmy around, find your neutral spine. We're gonna go up. Inhale up, feel that stretch to the backs of the legs. Exhale down. Good. Inhale up. Exhale down. You're going as far as you can maintain your neutral and feeling that compression through your core. Good. Feeling that stretch through your hamstring. Take it nice and slow. Flex and pull back down. Just two more this way. One. Good. I'm going to go medially rotated now, so toes and heels out. We're gonna lift it up and lower back down, thinking about rotating from the tops of your hip. We're just creating that stretch along the entire hamstring, saying soft through your knees, try to flatten through your feet. Could to last one. Yes. Turn out. Toes out to the side, heels together. Same thing here. Lift it up and bring it back down as far as you can maintain your neutral. Inhale up, flex and pull down. Good. Pulling it up, flex and bring it down. Thinking about again, rotating from the tops of your hip. So not just from your knees, we want to really, really think about that rotation. It's going to create more of a stretch through that outer hip. Try not to lose your neutral. I was a little bit, you got to focus on that. Last two. Foreign. Good. Taking it into a circle, laterally rotated. You're coming up, out and around, and down. It's really, really stretching and opening up through your hips. Flex out and around. Point it up. Flex out and around. Yes. Bringing it down as low as you can, still maintain your neutral. Last one this way. You can place your hands on your hips. It helps you kind of know if you're in your neutral spine. Reverse it. If your hands are in like a triangle pointing down towards your pubic bone, we want our hands to stay flat on our pelvis. If your hands are tilting back towards you, you might be losing your neutral. You can also kind of just reach your fingertips under and making sure that your low back's not pressing down. Oh, good. Two more out and around this way and one. Good. Find your center. We're gonna go parallel with the legs, reach back and drop your headrest down where it's comfortable. All right, we're going into short spine. So if you haven't done this before, make sure you watch first so that you're not trying to kink your neck and watch. So you're gonna hinge back. You want to be looking straight up at the ceiling. Hinge at the hip. Now you're starting to peel your spine up and off as your toes reach back behind you, coming up to rest your weight up onto your shoulder blades. Then your knees are going to open to the side, bending into like a frog position, and keeping your heels together, knees out. You're going to start to roll through your spine one vertebrae at a time away from your head. When you can't roll anymore, you're going to bend your knees to finish your roll and then reach it back out. Good. So I'm going to talk you through it. Just look up at the ceiling, listen to my voice. Inhale, hinge. Exhale, let your spine come up and off the carriage, reaching your toes kind of back behind you, but creating space away from your chest. You're gonna bend your knees out to the side and your heels come together. Again, we're not crunching our knees towards our chest, we're keeping space. From here, we're going to start to roll down using your core to create this roll down, stretching, opening through the back of the knee. When you can't roll anymore, you're going to bend your knees, finish your roll, and then reach back out. Good. Two more. Inhale, find parallel. Exhale, rolling up through your spine. It should feel so nice. Bend at the knees and exhale, roll back down one vertebrae at a time, lengthening through the backs of the knees. Bend and straighten. Good. One more. You are welcome to take this at your own pace, using your breath. You can pause at any spots that feel like it needs a little extra. Start to roll down when you're ready. Bend your knees, finish your roll, and to reach it out. Whenever you've reached that point, you're going to bend your knees, bring your feet together. You no longer need to be in neutral. We're just going to kind of stretch into this position. Frog stretch, holding on to your ankles, or you can hold on to the ropes to control the stretch. Deep breath into your hips. Now I want you to open up into like a happy baby position, heels up towards the ceiling. You can use your elbows to kind of press out on your knees and just breathe into your hips. From here, you can take it to a full straddle if that feels available to you. If not, just keep it into that happy baby position. Breathe into those hips. Yes, you guys. Bend those knees and pull on the ropes to kind of help you, and then take your feet out of the straps. Awesome. Drop the straps and rock your knees side to side. Good. We're gonna roll on over to the side, just finishing with your single thigh stretch. One red spring and dropping your opposite knee down. So we're just going to finish kind of stretching through the front of your leg here, hip flexor stretch. Hold it back there. Big inhale, exhale, nice and deep. I'm going to bring it in one more time. Inhale, exhale, holding it back there. Good, good, good. Now straighten through your front leg and hinge forward, flexing through your feet, and bring it in nice and slowly, rolling up through your spine, and make your way over to the other side. I'm going to switch my red spring over to that side. That's not necessary, but it makes it a little bit more of a direct stretch. Hold it back there. Big deep breath. Good. Bring it in. Inhale and exhale. Hold it back. Pulling up on your belly button. It's going to help you get a little bit even deeper. And straightening your front leg. Flexing through your feet. Now bring the carriage back in slowly, kind of roll through your spine. Yes, you guys. Stamp off to the side for that final stretch, opening up through your chest, kind of opening up your heart towards the ceiling, and release. Tucking through your chin, roll all the way down, letting yourself just hang down here to finish, shaking out those legs side to side. You guys should feel so nice and mobile and soften through your knees. Start to roll up through your spine one vertebrae at a time. Head is going to come up last, and roll those shoulders back. You guys, you are done. I hope that this felt good, gave you a nice little recovery stretch, whatever it was that you needed it for today. I hope that it gave you that. And if you enjoyed it, please hit that like button, send me a comment, and make sure you're subscribed to my channel. Also, follow me on Instagram for more fun and workout content, and I hope to see you next time. Thank you so much.