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557 flexibility

calves - stretched knee - push your hips into the direction : wall/floor ( or go and stand on a bench and lower your heel(s)) 10 seconds, static stretch

557 flexibility

neck circle round left and right, 10x each

557 flexibility

upper side of upper leg - push/pull heel towards your bottom, lean backwards for better stretching 10 seconds, static stretch

557 flexibility

shoulders - hold on to a wall, rack - move upper body down 10 seconds, static stretch

557 flexibility

shoulders - hold hands - put arms upward, stretched 10 seconds, static stretch

557 flexibility

hamstrings - stretch leg - move upper body towards leg 10 seconds, static stretch

557 flexibility

shoulders move elbow with your hand downward 10 seconds, static stretch

557 flexibility

fingers, fore-arm Fingers into eachother, move upwards. 10 seconds, static stretch

557 flexibility

Full body twist

Sitting on the floor raise one leg off the flood, bending your knee and place your foot behind the other leg. Place the elbow from the other side to your bent leg against the knee. Sit straight and push your knee towards the floor with your elbow whilst looking slowly backward in the opposite direction. 10 seconds, static stretch

557 flexibility

Groin Stretch

Sit on the floor and place the soles of your feet together. Place elbows on both knees and push down with your elbows. 10 seconds, static stretch.

557 flexibility

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