Dolphin Stretch

April 26, 2010 at 3:48 pm Leave a comment

This stretch is used to stretch multiple body parts including: shoulders, hamstrings, calves, and the arches in your feet. It is an useful stretch to do after your workout to help open up your back and loosen the muscles down the back of your legs and the bottom of your feet. If you find yourself with pain in the heel of your foot in the morning use this stretch to loosen things up before you begin your day!

Here’s how:

Step 1: Begin on the floor on your hands and knees. Your knees should be directly below your hips and your forearms should be directly below your shoulders pressing your palms together and your forearms into the floor.

Step 2: Come up onto your toes lifting your knees up and away from the floor. Start with your knees slightly bent and heels off of the floor. Lift your sitting bones up towards the ceiling.

Step 3: Continue to press your forearms into the floor pulling your shoulder blades forward away from your spine and up towards your tailbone. Let your head rest between our upper arms.

Step 4: If you are comfortable you can push your heels towards the ground and straighten your knees. If your upper back begins to become round instead of straight your should return to the bent knee position.

Step 5: Hold this position for 30 seconds working your way up to 1 minute. To lower release your knees back to the floor and exhale on your way down.

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