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Downward Dog stretches your spine, hips, hamstrings, and calves while using arm and leg muscles to stabilize joints. This yoga pose is extremely versatile for those who practice it. Remain in this pose up to 1 minute and bring your torso back upright by walking your hands off of the floor to end the stretch. Inhale and exhale in the stretch, letting your torso fall lower and your back widen with each exhale. Extend your arms long in front of you with your palms facing down, pressing against the floor slightly to keep your buttocks down on your heels. Lengthen your spine while bending over your thighs, resting your heart and chest on top of your legs. Keeping your knees and thighs together, rest your buttocks on your heels. Start this pose by placing your hands and knees on the floor. Repeat this 3-4 times.Ĭhild’s pose works as both a stretching and resting position! This stretches lower back muscles, thighs, and helps relax the body and mind.
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While performing this stretching exercise, inhale as you lift and exhale as you lower.
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Lower and squeeze your shoulders down towards the floor. Try to go slowly and hold your shoulders in the shrugged position for 5 seconds. Lift your shoulders up to your ears as high as you can. Just as you did for side-to-side neck tilts, make sure you begin by pressing your shoulders away from your ears, and keep both your neck and back straight. This stretch can be done sitting in a chair or standing. These control shoulder blade, neck, and upper back movement! Shoulder shrugs target the trapezius muscles located one each side of your neck. Make sure to prevent your head from rotating while tilting. Once you feel a nice stretch, switch to the other direction with your left ear slowly moving towards your left shoulder. Tilt your head by slowly moving your right ear towards your right shoulder. Start by making sure your shoulders are pressing away from your ears, and both your neck and back are straight. This stretch can be accomplished sitting in a chair or standing. These tilts are more effective at relieving neck strain than circling your head. Side-to-side neck tilts are a go-to when you spend a lot of time looking down at your phone or computer. Practice the following list of kid-friendly stretches to keep feeling your best at home! In order to alleviate aches and pains caused by sitting in front of a screen for an extended period of time, it is important to stretch out your neck, shoulders, back, and legs. Viking Gymnastics & Dance classes have resumed and we love seeing our students back in person! This year has started differently for many of our students as they are returning to their school classrooms virtually.