hey guys it's anna and today we're going to
be doing stretches for back flexibility which will help you improve your back bends chest stands
scorpions and more obviously you can't get a super flexible back from just one day of stretching so
i challenge you to do this routine every day for 20 days to see how much your back flexibility
improves for the chance to be featured at the end of any one of my videos just share your
results with me by using the #annamcnultychallenge on Instagram or TikTok before we
get started don't forget to give this video a thumbs up and also subscribe for new videos every
saturday now let's go ahead and get right into the stretches to start lay on your stomach and we're
going to go from a seal stretch which is simply straightening out your arms and arching back as
far as you can into a child's pose five times on your last child's pose we're
going to hold it for 10 more seconds and feel free to take a longer break
here as well because we're not having any other breaks throughout this routine if you
are taking a little longer break I recommend staying in your child's pose as this is a great
stretch to do in between the harder back stretches you can now get out of the child's pose to hold
a seal stretch arching back as far as you can lay back on your stomach and then reach
back while bending one of your legs to grab onto either your ankle or your
shin once you're holding on try to straighten out your leg halfway
so that your foot is pointing up we're going to repeat that
last stretch on your other leg now grab onto both of your ankles or shins and
try to straighten out your legs as much as you can remaining laying on your stomach bend both of
your legs and we're going to do a seal stretch trying to arch your head back towards your
feet if you can easily arch all the way back to your feet try to grab onto your ankles and
straighten out your legs for the last 10 seconds next walk your hands to one side of
your body to do a twisting seal stretch we're going to repeat the twisting
seal stretch on the other side from your stomach go up into a plank to walk your feet out into a wide
stance reaching for the ground once you're in this position cross your arms to
grab onto your legs and then reach up to one side we're going to repeat that last
stretch reaching to the other side come up to standing and then reach one arm to its
opposite side for 10 seconds now switch arms step your feet closer together and then
lean forward while keeping a flat back if you're a beginner just focus on keeping your
back straight and not curving it in it's better to have a flat back and be further from the ground
but if you find that easy try to reach all the way to the ground again keeping a flat back and
then try to bring your chest in towards your legs from here roll up to standing and
then grab onto the backs of your legs to arch back as far as you
can if you want to make this more challenging go into a regular backbend or
a teardrop bend for the last 10 seconds only one stretch left so keep going for this
last one we're going to reach forward and then once you're reaching as far forward as you can
while keeping your back straight simply rock from side to side and that's it for this back stretching routine so
I really hope you enjoyed it and I can't wait to see your results from the 20 day challenge
to subscribe to my channel for new videos every saturday just click here and if you want to
stretch out your legs a bit just click here also today's flexibility transformation feature goes
to isabellamaya_dance on instagram.
Bye!.