For those of you who wished for more flexibility for Christmas...Hopefully Santa delivered with the Flexibility Workshop held recently at AB. Well, Santa can only help those who help themselves. So all the stuff we did in that workshop? YOU have to keep it up and continue to stretch.

EVERY. SINGLE. DAY.

Want better splits? EVERY. SINGLE. DAY.

Want a bendier (sure, its a word) back? EVERY. SINGLE. DAY.

Want a beautiful back straddle? EVERY. SINGLE. DAY.

Ok, you get the point. SO...as a reminder for those who were there, and as a little push for those who weren''t; I give to you the synopsis of the workshop:

( Before you start: MAKE SURE YOUR MUSCLES ARE WARM. Quick warm up exercises or a short jog will do the trick. )

1. 1.Toe sit ups. Put a stretch band over your toes and half way down your foot. Sitting with legs straight in front of you, point your foot at the ankle, then point your toes. Reverse the process. Repeat.
   

2. 2.Toe test. Sitting on floor, bend your legs but point your toes so the tips of your toes AND your heels are on the floor. Slowly straighten legs until toes start to come off the floor. Repeat. Hint; you can measure your stopping point by measuring from your bent knee to the floor. As you get better, keep measuring, the number will decrease! Yaay!
   

3. 3.Toe stands. Using something to bear your weight (not full weight, but enough) stand and pop up on your toes. The tops of your toes, not the tips, the TOPS should be on the ground. Your heels and your big toe knuckles should be touching, as you keep your legs together. Pop back to regular stand. Repeat.
   

4. 4.Calf stretch. Stand with toes elevated (about as high as a curb), legs straight and together. Bend over and touch those toes. Repeat.
   

5. 5.Straddle split, sit and reach. Do both of these stretches with your feet elevated. Have a partner slowly and gently push your back so you can get further. Repeat. Also,hamstring stretches with a yoga strap or a piece of webbing. Resistance stretching, remember. Don’t know? ask me, I’ll show ya!
   

6. 6.Kiss the wall. Straddle split, facing a wall. Feet should be touching the wall, parallel to the ground. Keep scooting in closer to the wall. Again, you can measure distance to track progress. Repeat.
   

7. 7.Scorpion stretch. Remember to keep your upper body upright. Use a yoga strap or piece of webbing to assist you. Repeat.
   

8. 8.Touchdown arms. For lower back, abs and legs. Lay face down on the floor, arms up in touchdown pose. Have a partner stand over you and slowly bring your arms up so your shoulders and chest rise off the floor. Repeat. Now do it again, this time bend your knees, bringing your toes to your head.
   

9. 9.T Arms. Face down on the floor again. This time arms straight out in a T. Keep your legs together and your right shoulder firmly on the ground. Roll over onto that arm, try to touch your hands together behind your back. Repeat on the other side.
   

10. 10. Fingertip grab. Raise one arm up, put the other behind your back. Try to touch your fingertips or clasp your hands together. If this is too difficult, use your yoga strap or webbing to pull top hand down. Repeat.
    

These are just a few things you can do to help increase flexibility. There are tons more. If you are unsure of how to do any of these, ask me!!

You are always welcome to stay after class and stretch, however aerial equipment will either be put away or used for the next class. Good thing you don’t need equipment to do ANY of the above exercises! Yaay!!

Be safe in your quest for flexibility! Always warm up first and be patient, this takes time. Oh yes, and stretch every day. EVERY. SINGLE. DAY.