Collected works and current thoughts
Mind Map from Elwanda Klucik
Science of Stretching Mind Map
Noodle
Props to consider
- Use a bench / stool, arm of a couch
- Stack of pillows, lots of pillows
Where?
- Target is bra line
Setup
- Bench, stack of pillows
- Back towards bench
- Position yourself such that your bra line is at the far edge of the pillows
- Feet flat on ground, knees bent
- Wiggle, wiggle, until your bra line at the edge
- Relax back
- Arms straight behind you (it helps target the pose, arms out not as effective)
- (Personal) My neck cannot go back w/o pain, C4 issue. So I keep my elbows pointing back, then use my thuumbs to give my neck a rest
Options:
- Bench/Pillows
- More pillows
- Coffee table, even more pillows
- Arm of a couch
Pretzel Arms - R/L Asymmetrical
- Use your mat
- Maybe a few pillows for your chest
Setup
- Lay on your stomach, supine
- Pillows under chest (optional)
- Start with Sphinx
- (Right Side) Cross your arms, right away from body, left in
- Slide your hands out, out, out (right hand going left, left hand going right)
- Sink your chin into your arms
Options
- Pillows under chest
- No pillows
Jackknife Blaster - R/L Asymmetrical
- Might use stool
- Might use blocks
- Might use cushions for knees
- You need a wall/door
Setup
- Mat/cushion at wall
- On your hands and knees
- (Right) Slide back towards a wall
- Stool in front of you for support
- Important Your knee is supported when it is snug to the wall, you’ll want to move it out, that gives you less protection
Options
- Back knee kissing the wall, front leg shin down
- Raise Torso using arms
- Raise Torso using blocks
- Raise torso using a stool
- Front foot on the ground
- Unlike regular blaster, foot directly under knee for support, we want it in front of knee for regular blaster
- Remove stool, hands on knees
Dont’ worry about getting your back to the wall
