Stretching and Hydrating with Suzanne

By September 20, 2016Stretching

Remember to spend some time in recovery, by stretching and hydrating.

Here are a few stretches and a great hydrating smoothie to keep you feeling strong.

The Couch Quad Stretch

Start with a cushion under the knee. Foot on edge of couch or on wall.

Stretch Position 1

Keeping the shin vertical push yourself back, keeping torso upright, until you are at your end range of motion. Hold for a count of one thousand 1, one thousand 2. Release to the neutral position. Repeat 5-8 times.

Stretch Position 2

Assisted Hamstring Stretch

Using a strap or rope at ankle, lay on back keeping a 90 degree bend in the leg at hip and 90 degree bend at the knee.

Stretch Position 3

Extend leg and engage quadricep muscles fully. Use the rope or strap for the last 10% of the stretch, hold for 2 seconds, return to starting neutral position. Repeat 5-8 times.

Stretch Position 4

Last is the twist, to open and stretch the glutes and spine. This one works best with a furry helper!

Stretch Position 5

Time for Hydration

  • 1 banana, frozen
  • 1/2 cucumber, peeled if not organic and chopped
  • 1 cup watermelon, cubed
  • 1 1/4 cups of coconut water
  • 1 tablespoon mint leaves

Wash ingredients and blend until smooth.

Suzanne's Hydrating Smoothie Recipe

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