A couple of exercises a day will help you achieve your flexible goals, together with WKC World Champion Jalyn Croft we give you five basic exercises. Five exercises she uses herself.
Horse stance stretch
Place your feet wider than hip distance, and lower your behind towards the floor. Place your elbows on the inner side of your knees, to put pressure on the stretch. You should feel the stretch on your inner thighs.
We recommend you hold this stretch for 20 – 30 seconds.
Side lunch stretch
Stand with your feet a little wider than hip-distance. Bend one knee, as you push your behind backward and lean a little forward.
Remember to keep your back straight. If possible, Touch the floor with your fingertips.
We recommend that you hold this stretch for 30 seconds, and then switch sides. You should be able to feel the stretch in your inner thighs.
Sit down on the floor with your feet together, knees bent out to each side.
Hold onto your feet, lower your body toward your feet and press your knees down.
We recommend you hold this stretch 30 – 60 seconds, you should be able to feel the stretch in your hips, glutes, back, and thighs.
Lying glute stretch
Stand with your feet in hip distance, place your knees on the floor. Place your left foot pointing behind you, with the upper side touching the floor. Place your right foot underneath you, with your right thigh touching the floor. Bend your upper body towards the floor, supporting yourself with your arms.
We recommend you hold this stretch for 15 to 20 seconds before switching to your other side, you should be able to feel the stretch in your glutes.
Seated hamstring stretch
Sit down with your legs together, bend over and reach for your toes, if you can’t reach your toes then grab your leg as far down as possible.
We recommend you hold the stretch for 20 seconds, you should be able to feel the stretch in your hamstrings and calf.
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