Fluid Stretching

Section 1

• Meet SueKi
• 01

  Meet SueKi

  

  03:50

  

• Spine, Back, & Sides of Body

  This section focuses on mobility of the spine by activating and stretching the muscles in our back and our sides. There is so much range of motion in our spine: curving, arching, twisting, and any combination of those. The sequence flows through these movement possibilities and allows us to stretch continuously as we move.

  Sidenote: Always reach to your furthest possible point in every moment of your transitions between positions, the transitions are as important to the stretching as the positions. Try to move slowly but continuously, try out how slow you can go without pauses in between, this will also engage your mind into being conscious of your movements.

• 02

  Spine, Back, & Sides of Body

  

  09:03

  

Section 2

• Neck & Shoulders

  We often hold tension in our neck and shoulders, especially if we work at a computer a lot. This sequence primarily stretches our neck in various positions to reduce stiffness, and increases the range of motion in our shoulder joints including stretching and activating the muscles that are connected to the shoulders.

  Sidenote: If you have stiff neck and shoulders, do this slowly and gently the first time to focus on relaxation. When you repeat the sequence for the second or third time, you may increase or intensify the stretch more to eventually increase your range of motion.

• 01

  Neck & Shoulders

  

  16:28

  

  

Section 3

• Hips

  Our hip joints are among the joints in our body that has the most range of motion. Yet in everyday life, we seldom mobilize them much, often resulting in tight hip flexors and limited hips rotation. Through this sequence, we are releasing the stiffness of our hip flexors as well as working on maintaining or even increasing our range of hip motion by mobilizing the joints and stretching on the connected muscles.

  Sidenote: This sequence is rather dependent on your hips/legs mobility and flexibility. Do not force yourself into any positions, always listen to how much more your body can take and challenge yourself bit by bit. As always, the first time you do the sequence, be gentler and focus on relaxation. After that, you may repeat the sequence and challenge yourself more in increasing your flexibility.

• 01

  Hips

  

  23:00

  

  

Section 4

• Legs

  We depend on our legs so much in everyday life: walking, running, jumping. It is important to stretch out our muscles as much as we use them. This sequence focuses on our quadriceps, hamstrings, calves, and inner thighs: engaging the muscles at a low level while stretching them.

  Sidenote: This sequence may require a little more strength. Depending on your age and your physical condition, do it according to what you feel comfortable with. You should feel your muscles warm up without putting too much stress on them. Suggestions such as hands off the floor should be taken only if you feel ready.

• 01

  Legs

  

  13:22

  

  

Section 5

• Wrists, Fingers, Ankles, and Feet

  This sequence works on mobilizing our extremities or smaller joints, and also includes some strengthening exercises. We are articulating the many small joints in our hands and feet. It is also a reminder to us that so much movement can exist in these smaller joints with all its precision and delicacy.

  Sidenote: This sequence includes both mobilizing/stretching as well as strength. Depending on your age and physical condition, feel free to adapt the sequence if it is too intense for you, especially when the movement involves more weight-bearing.

• 01

  Wrists, Fingers, Ankles, and Feet

  

  17:21