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Reach your right hand
over your head and make your spine as long as possible. While slowly
breathing out, allow your upper body to round over the contour of the
ball. To increase the stretch, move the ball toward your waist so a
greater proportion of your torso is extended over the ball.
Rotate your upper body so you are now looking toward the ceiling and the
Evolution Chair is placed on your mid-back.
-
Clasp your hands above
your head and extend your spine. As you slowly breath out, allow your
upper body to relax and contour around the Evolution Chair. Roll the
Evolution Chair toward your waist to increase the stretch.
-
Release your hands and
allow them to fall to your side in a ‘T’ formation. Open up your chest and
allow your arms to fall closer to the ground with each breath out.
-
Rotate your upper body so
you are now lying on your right side with the Evolution Chair placed on
your ribs. Place your right hand on the floor for support and plant your
feet on the ground with your legs in a split position.
-
Complete stretch #1 with
your left hand reaching over your head.
Rotate your upper body so you are now chest down on the Evolution Chair
and looking toward the ground. Hands and feet are planted firmly on the
ground.
-
Release your hands and
breathe in and lift your upper body toward the ceiling in one smooth
movement using the muscles in your lower back. Pause at the top of the
motion with your torso parallel with the floor. As you breathe out allow
your body to drop slowly over the contour of the Evolution Chair. Relax in
this position for 3 full, deep breaths and repeat. Complete 4-6
repetitions and become more relaxed with every repetition.
Roll backward off the ball and place your knees on the floor and your
hands on the top of the Evolution Chair.
-
Slowly roll the ball away
from you with your hands as you push your butt towards your heels. Relax
your head between your elbows and hold.
Roll the Evolution Chair back toward your body and use it for support.
Raise your left knee off the ground and place your left foot flat on the
ground with your leg at 90 degrees.
-
Place your right hand on
the ball for stability and while maintaining a tall upper body position,
push your pelvis down toward the ground and slightly forward.
-
Still using the Evolution
Chair for support, extend your left leg as you move your butt back toward
your heels. Lean forward over the Evolution Chair to increase the stretch
in your hamstrings.
Place your left knee back on the ground and raise your right knee off the
ground. Place your right foot flat on the ground and position your right
leg at a 90 degree angle.
-
Repeat stretch #7 with
your right leg forward.
-
Repeat stretch #8 with
your right leg forward.
Return to a kneeling position and roll the Evolution Chair behind you with
your feet on either side.
-
Lean back over the
Evolution Chair and push your hips up to stretch your quadriceps
