5 Day Stretch Break Challenge

5 Day Stretch Break Challenge

£30.00 / 7 days
£29.00 / month

Unlimited access to all pre-recorded classes, courses and workshops and all live webinar classes per month.

Total Duration: 1:39:55

Videos: 5

Take a short stretch break every day for 5 days in this Stretch Break Challenge! 20 mins mini-yoga workouts for the body to counter-act hours of sitting or home-based working.


Day 1 - Decompress the Spine

Day 2 - Lower Body Focus

Day 3 - Upper Body Focus

Day 4 - Hips & Pelvis

Day 5 - Joint Mobility


Also available as individual videos for rental viewing or part of the online subscription membership.

Includes
Day 1
17:50
Stretch Break - Spinal Decompression

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the spine called spinal rocking before

moving into creating space through the vertebrae by an exercise to traction the spine. Also includes mobilising segments and the spine as one and rotation and lateral planes of movement.


This tackles the affects of spinal decompression from prolonged sitting which affects the strength of our core and lower back muscles and ability to align the spine in its natural S-shaped curves.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising vertebrae of the spine
  • releasing tension from lower back, shoulders and upper back
  • tones and lengthens the abdomen


PROPS: a yoga belt (or any other long belt you have at home), foam roller or bolster and possibly 2 blocks

Day 2
20:40
Stretch Break - Lower Body

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the hips, knees, ankles and toes and then a seated forward fold and lunge versions to work more deeply into opening the hips flexors, inner groin tightness, hamstrings and quads.


This tackles the affects of slumped posture in prolonged sitting on the lower limbs weakness in the muscles and stiffness in the joints.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising major joints in lower body - hips, knees, ankles
  • releasing tension from lower back
  • opening up buried tighness in the pelvis and hips


PROPS: a yoga belt (or any other long belt you have at home)

Day 3
19:37
Stretch Break - Upper Body

20 mins sequence as a perfect stretch-break from desk or home-based working.


This class includes a warm up for the wrists, jaw, neck and shoulders and then targeting more deeply ways to open up the upper body to reverse our rounded, slumped posture in prolonged laptop/phone use.


Sequences includes wrist strengthening + mobilising exercise, a myo-fascial neck release called neck-shearing, shoulder flossing, and a trapezius muscle release.


Benefits include:

  • counter-act the affects of too much desk-based working or hunched over devices
  • mobilising the neck
  • releasing neck and jaw tension
  • opening up the upper back/chest to help with rounded posture
  • trapezius muscle release exercise


PROPS: a yoga belt (or any other long belt you have at home) optional body rolling ball (size to fit the front of your neck)

Day 4
20:59
Stretch Break - Hips & Pelvis

20 mins sequence as a perfect stretch-break from desk or home-based working. Complete alone or as part of the 5-Day-Stretch Challenge.


This class includes a warm up for the hips through internal & external hips rotation movements before exploring poses that focus on an isometric holding and mobility work for inner and outer hips.

Also includes a sequence to strengthen/mobilise the hips that combine moving in and outs of squat variations from the floor which are linked to primary movements patterns we learnt in childhood to move us from the floor to upright.


The body has forgotten how to move in this way from years of being sated in chairs.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising the pelvis and its range of movement in the hips
  • releasing tension from thighs, inner groins, hip flexors and lower abdomen
  • improves posture


PROPS: 1or 2 blocks or big books

Day 5
20:49
Stretch Break - Joint Mobility

20 mins full body mobility workout for all the major joints in the body.


Perfect on its own or as a warm up for any strength-based training.


The sequence as a perfect stretch-break from desk or home-based working. Complete alone or as part of the 5-Day-Stretch Challenge.


The range of movement is explored through neck, shoulders, wrists elbows, hips, knees and ankles.


The sequence aims to strengthen/mobilise the joints in the body to aid more freedom of movement in your daily life but also to create greater stability in the joints to avoid injury during training or as we age.


Benefits include:

  • counter-act the affects of too much desk-based working or long periods seated
  • mobilising the joints in the body
  • strengthening the joints so they can stabilise more efficiently through our movements or when we apply a load to them e.g. weight training, carrying a baby
  • improves posture
  • prevents joint aches and pains