Hiya x

I have prepared a stretching lesson for anyone that wants it!

Before you start any stretches it is essential that a proper warm up is carried out before any exercise especially with the stretches that disco dancers do.
A soft, gentle warm up should loosen your muscles and make it easier to do more intense stretches. A warm up that involves blood pumping moves such as, running on the spot and star jumps are good because the warm blood flow circulates around your body and makes the muscles become more flexible and elastic.

Here are some simple stretches for you to start with before we move on to the more intense ones :

Adductors (muscle on the inside of thigh)

Stand with legs shoulder width apart. Bend one knee a side lunge keep your feet and knees facing forward. You should feel the stretch along the inside of your thigh of the straight leg. Hold for 30 seconds then swap legs, repeat 3 times each leg.

Hip Tuxors (muscle in front of thigh which is attached to the hip joint)

Kneel down with one knee on the floor and one foot in front of you. Tuck your bottom under you so that it is not sticking out lol. Then gently ease forward to increase the bend in the front knee, until you feel tightness. You should feel the stretch in the front of the back leg. Do not overdo this stretch by leaning out too far forward and try to keep your back straight. Hold for 30 seconds and repeat 3 times on each leg.

Latissimus Dorsi (back muscle)

Lie on your back with your knees bent up and your feet planted on the floor.
Let both knees drop to the side (both to the same side) then take your arms up over to the other side of your body. You should feel the stretch across your back. Hold for 30 seconds then repeat 3 times.

Here are some more advanced stretches for you:

Here is a safe way of learning how to do the splits (Soft stretching which is written here must be done first)

Try a pike stretch 1st; sit on the floor on a pike, legs straight, toes pointed, and try and get your nose as close to your knees as you can. Hold for 30 seconds. Next, flex your feet, keeping the nose as far down as possible. After you have done this, sit in a wide straddle, and attempt to get your elbows on the floor. Hold 30 seconds, then reach your hands as far out as possible, attempting to put your nose on the floor. Again, hold 30 seconds.
Next, place either leg in front, and lunge from your knee; your rear knee is on the floor, your front foot is far in front. Hold 30 seconds, then sit back, straighten the front leg, and try to place your nose on your knees. Then slide as far into the split as you are able. Repeat on the other side. Hold each position 30 seconds.

NEVER bounce while stretching or push yourself past the point of pain. Slow and steady does it.

Bridge (A Crab)

To do a crab from standing up to back bend on the ground your arms must be straight, next to your ears, if you keep your eyes on your hands it’s a lot easier and your arms must stay straight the whole way from standing down to the floor. You also need to keep your legs fairly straight and push your hips forward as well as arching your back.

TIP OF THE WEEK:

Many people feel that the body is more flexible after a warm bath, so you may want to try these stretches after a warm bath. I advise doing this 2 times a day. If you keep at it, you should see a lot of improvement in your flexibility.

Hope you found this stretchiong lesson helpful!
Tell me how you are progessing if you choose to try it.

Love amelia x

thanks Fab lesson, it really helped!!

i just want to ask something..i have quite a flexible back..but when i try to do the crab i just cant do it ..can you suggest anything?

hiya x

When you try to do your crab do you keep your legs apart or closed together. Also your arms must be completely straight.
If you are a small framed person it helps to push your hips forward but if you are a taller person its easier to pull them back and stick your bum down
When you are trying to go down you must NOT be tense or you will just fall.

love amelia x

ps. If you need more help just PM

thanks, it might have been that i wasnt pushing my hips forward
xx