November 11th - Dynamic Mobility Stretch

- Inhale, extend the arms up towards the ceiling.
- Exhale, bring the arms to the right.
- Return to the center. Repeat on the left.
- Continue alternating for one minute.

- Bend the knees, hinge forward from the hips and crawl the hands forward.
- With the right leg bent, bring the right elbow down towards the ankle.
- Rotate the trunk to bring the left arm up over the shoulder
- Walk the hands back towards the feet.
- Repeat with the left leg forward, alternating each leg for 90s.

- Inhale, tilt your pelvis back and look toward the ceiling.
- Exhale, tuck your tailbone. Draw your navel towards your spine. Allow the spine to round, bringing your chin towards your chest.
- Repeat the cat cow movement following your breath for one minute.

- Keep the weight even on both hips as you bring the left leg forward.
- Extend the trunk and arms forward, bringing the forehead to the floor. Hold for 30s.
- Bring the trunk over to the left. Hold for 30s.
- Bring the trunk over to the right. Hold for 30s.

- Keep the weight even on both hips as you bring the right leg forward.
- Extend the trunk and arms forward, bringing the forehead to the floor. Hold for 30s.
- Bring the trunk over to the right. Hold for 30s.
- Bring the trunk over to the left. Hold for 30s.

- Keep the torso upright with the core engaged.
- Shift towards the left leg. Pause then return to the start.
- Repeat this movement for 45s.

- Keep the torso upright with the core engaged.
- Shift towards the right leg. Pause then return to the start.
- Repeat this movement for 45s.

- Kneel with your left leg forward.
- Take your right hand back, following your hand with your gaze.
- Return to center, then take your left hand back, following your hand with your gaze.
- Repeat this alternating pattern for 1m.

- Kneel with your right leg forward.
- Take your right hand back, following your hand with your gaze.
- Return to center, then take your left hand back, following your hand with your gaze.
- Repeat this alternating pattern for 1m.

- Sit with your buttocks on your heels, toes pointed back. Hold for one breath.
- Tuck the toes under and sit on your heels. Hold for one breath.
- Repeat this pattern for 1m.
Note: to increase the stretch, walk both knees back towards the heels before sitting on the heels when the toes are tucked under

- Use your fingers to create space between each toe.
Note: to increase the stretch, move fingers apart to create more space

- Use your fingers to create space between each toe.
Note: to increase the stretch, move fingers apart to create more space