CHELSEA WUNNEBURGER’S

STRETCHING ROUTINE

PILATES 100 Target Areas: Abdominals

-Start: out lying on your back. Have your head and shoulders up. Your arms should be straight out and by your sides. -To execute: start moving your arms up and down. While doing this you inhale and exhale. Pick one of the four options below for your legs. -To end: simply place your legs back on the mat and recover.

Your options.1. Lay on your back with your feet on the mat and your knees bent.2. Lay on your back with your legs up in the chair position.3. Lay on your back with your legs pointed up at a straight 90degree angle.4. Lay on your back with your legs pointed up at a straight 90 degree angle. With this option you move your legs up and down.

THE BUTTERFLYTarget Areas: Hips

-Start: by sitting down on your mat. Have your legs down on your sides and knees bent. -To execute: use your hands to hold on to your feet and slowly go down towards your feet. Find a level where you’re able to get a good stretch and hold for ten seconds. -To end: slowly come up by counting to 8. THE CLAM Target Areas: Thighs

-Start: on your side. Bring in your knees and have them bent. Have one hand on your hip and the other arm supporting your head. Don’t forget to have your stomach sucked in. -To execute: lift the top leg up for ten counts and lower. Do 15 reps and then move to the other side. -To end: roll on to your back and come up.

THE CAT’S STRETCH Target Areas: Neck & Shoulders

-Start: on all fours and allow the back to sag. -To execute: flex the spine by hunching the back up. Hold stretch for 10 counts and then release. -To end: slowly start to release your head, then shoulders, mid-back ,and lower back. Then allow the back to sag again.

THE SIDE ANGLE POSETarget Areas: Back & Spine

-First: stand up straight and spread your legs open. -To execute: open legs wide and rotate the foot you plan to put all weight on. Bend the knee with most of the weight on it. While doing this have your arms in a “L” shape. When you go into this stretch you will use the lower arm to support yourself by resting it on your thigh and the other arm will be straight up. -To end: simply push yourself up by your supporting arm that’s on your thigh. Place arms out straight, like a “T” and then recover.

THE COBRA Target Area: Chest

-Start: by lying on your mat with your arms resting by your sides. -To execute: push up with your arms and then shoulders, mid-back, and the lower back. Hold for ten counts and then release. -To end: start with the lower back, next the mid-back, and last shoulders. While doing this make sure you count to 4.Then just relax and recover.THE FOUR LIMBED PLANK Target Areas: Arms & Hands

-Start: by lying on your stomach, have your arms bent and by your sides, legs straight, and feet pointed down towards the floor. Hold for a minute.-To execute: this you will need to have the shoulders and hips go up at the same time. Make sure you have the stomach sucked in. Rest weight on your feet and arms. -To end: come back down to the mat and then recover.

THE BRIDGE Target Areas: Buttocks

-Start: by lying on your back. Have your knees bent and your feet down on the mat. Arms will rest at your side until you get your body into the full stretch. -To execute: start with bringing your hips up, then the mid section of your stomach, and chest. Then move arms under your body. Lock hands together and hold for 10 seconds. - To end: start with hips, mid section, and chest. Then unlock arms before your whole body is on the mat.

THE HEEL RAISESGoal: Balance

-Start: standing on the edge of a step or block on the balls of your feet. -To execute: start to raise your heels as high as you can, while standing on the balls of your feet. -To come out of : go down and lower your heels. Repeat and then recover.

ABDOMINAL BREATHINGGoal: Relaxation

-Start: by lying on your back with knees bent. Relax and let all your worries go away. Place one palm on your belly and the other on the sternum. -To execute: Exhale through your nose and pull in your abdominal muscles. Then inhale through your nose and fill your lungs with air. Repeat how many times you wish to. -To end: Hold breath and then exhale through your nose slowly.