Final Stretch
The Final Stretch lasts five to 10 minutes and can be performed seated or standing. This segment features longer static holds and deeper stretches designed to improve flexibility and mobility. The chair is used as a tool to deepen stretches in a safe and effective manner.
Hold the Stretch
Hold these stretches for three to five breaths or approximately 10 – 30 seconds for greater gains in flexibility.
Avoid Forcing the Stretch
Encourage even, continuous, focused breath with lengthened exhales. Use the breath to deepen stretches, but avoid forcing a stretch.
Poses that could be incorporated in this segment:
- Spinal Twist
- Chest Expansion
- Eagle Pose
- Pigeon Pose
- Seated Lunge
You could also incorporate the following stretches during the Final Stretch segment:
- Ankle Rotation – Extend right foot forward and draw a circle with the toes. Change direction. Repeat other side, always keeping one foot connected to the floor.
- Finger Stretches – Touch the thumbs to the tips of each finger. Touch each finger to the base of the thumb.
- Wrist Rotation – Makes soft fists and circle the wrists. Change direction.
- Facial Exercises – Move mouth side to side. Blow air into the cheeks and release.
- Neck Stretches – Right ear toward right shoulder, slowly roll head forward with chin toward chest. Lift head and look straight ahead. Alternate sides.