In-Home Stretching Class
Intro
In this free at-home class you will learn about the importance of flexibility, discover tips & techniques on how to achieve increased flexibility in a safe manner, and of course, stretch! Open to all levels. You can even get your family involved! We hope you will join us!
At the beginning of each week we will send you an email outlining for you a set of four stretches, one for each of the targeted areas: 1) shoulders, 2) back, 3) side splits, and 4) middle splits. Each of the 4 stretches comes with a detailed description and a photo.
A chart will also be included so that you can track your progress. The time commitment will be up to you, but the more time you put into it, the happier you will be with your results. Also, you do not need to buy anything special for this class, any props that might be required, you most likely already have. You don't even need a pole.
Okay, let’s do this!
Week One
Welcome to Week 1 of our At Home Stretching for Pole Flexibility Class. Thank you for joining us! You will find attached a document that you can print out and use this week. It will have a detailed description of our four stretches, some photos, and a chart for you to use to track your progress throughout the week. It is up to you how often and how long you do your stretches. But a good rule of thumb is that the more consistent you are, the happier you will be with your results.
A few things we need to say before we begin. Yes, they actually are really important, so please read them.
Please do these (and any other physical activity) at your own risk. The information we provide here is for guidance only. Every one of us is different and will need to make there own personal adjustments. Please listen to your body- it is your best teacher. Never over-stretch. These stretches should not hurt. Please be aware of the difference between “discomfort” and “pain”, which signals an injury. Please be sure you are warm and your body feels ready to stretch before you begin each exercise.
Before you jump right into the stretches, you need to make sure your body is warm and feels ready to stretch. Start with some gently circling movements of your neck, shoulders, hips, wrists and ankles. Then move into some movements that will get your heart going. Continue reading to see a quick list of things you can do to warm up. I would suggest choosing an assortment and to do them continuously for at least 5-10 minutes. Pick a few up-tempo, fun songs, to keep you motivated while you warm-up. (If you are a Spotify user, you can find a playlist specifically for this class under Kellee Rasor’s profile.)
Running in Place
Running in Place with High Knees
Running in Place with Heels to Butt
Jumping Jacks
Skips across room
Lunges across room
Leg lifts across room
Inch worms across room
Hula Hoop
Jump Rope
Stationary bike riding
… you get the idea….
Once you are nice and warm, it is time to stretch. Please read the instructions carefully (keep scrolling down for the pdf) before you begin each one. The description gives good pointers on setting up properly so that you will have correct (safe) alignment. It will also be good to know if you need any props before you begin.
When you are done with your stretches we recommend you record and make notes.
A great workout is even more satisfying with a good Savasana. Do it. You deserve it. Savasana is usually done for 7-10 minutes. Even if you only have 3-5 minutes, please allow yourself and your body this time to absorb the goodness. Choose a song that is about the length that you want, and that will encourage you to slow down and relax.
Week Two
Welcome to Week 2 of our At Home Stretching for Pole Flexibility Class. How did week one go? Are you ready to change things up a little bit? This week we have 4 new stretching exercises for you to work on.
Our shoulder stretch this week requires the use of a yoga strap. If you do not own a yoga strap, you can improvise with a belt, dog leash, or even a broom handle.
Our back exercise suggests the use of a bolster. If you do not want to use a prop, you don't need to. You can do this flat on the floor. Another option for those of you who do not have a bolster is to use a rolled up yoga mat, or something that will give you the same sort of support as a bolster. (You might want to watch THIS helpful tutorial. )
