Hello everyone,
My name is Pedro Avila and in this video I wanna take you through an evening routine,
Okay?
Especially if you've been seated all day and you feel stiff,
Locked up,
Okay?
So we're gonna start with your hips and we're gonna move our way up to your posture.
Make sense?
All right,
Just a few exercises,
Shouldn't take too long.
Let's get started,
Okay?
So exercise one.
All fours.
Knees under your hips hands under your shoulders we're gonna move on to cats and cows nice and easy you're gonna push you away from the ground Squeeze your glutes,
Tuck in your pelvis like this.
Inhale.
And exhale nice and slow doing the opposite.
I want you to really twist your pelvis back,
Feel your lower back working.
Inhale.
Excel.
Last one.
Excel.
Very good,
Now from here,
Take a step back,
Okay?
So there's a straight line,
Knee,
Hips,
And shoulder.
From here,
You're going to inhale.
As you exhale,
You're gonna drop your hips down.
Chest up.
One,
Inhale.
Exhale,
Push your hips down towards the ground.
Cobra,
Chest up,
Ears away from your shoulders.
Look up to the sky.
Exhale.
Inhale.
Exam.
Very good.
Okay.
Now sit it on the floor.
Have your feet on each side or wider than your shoulders if you have a mat on each side of the mat.
Hands right next to your hips,
Okay?
From here,
You're gonna drive both knees down.
You're gonna place one hand on each side of your leg,
And the goal is to touch your belly button right on your shin.
You won't be able to,
But the goal is try to keep your lower back as straight as possible so you can really feel the stretch on your glute.
You can round a little as well.
As well it's fine.
On that car.
Change sides.
And all the way down.
Exhale,
Feel the stretch right on your glutes.
That's one,
We go for three on each side.
Change sides inhale exhale Notice.
Your body allowing you to go a little bit deeper.
Try to sync the movement with your breathing nice and slow.
Change sides.
And down.
Okay,
Back to all fours.
Now the hips a little bit warmer.
We're gonna be here.
You're gonna step forward,
Yeah?
Try to keep your foot right next to your hands.
If you can't have your hands on the floor,
Try to be on the surface.
Make sense?
Okay.
Now,
Your back knee do not have underneath your hips here.
Push your back knee further back.
For some of you,
This might be enough.
For some of you,
You might have to be a peer.
Whatever you are,
You're gonna bend your knee or your elbow,
You're gonna lower yourself down,
You're gonna feel the stretch,
You're gonna pause.
One,
Two,
Three.
You're going to twist up again.
And down.
Try to get as deep as your body allows you to go.
Feel the stretch,
Pause.
And twist too.
Again we're going to go for four on each side.
Pause,
One,
Two,
Three.
And twist Three.
And last one.
The goal is to stack your shoulders.
As you twist,
Changing sides.
Okay,
Back knee further back,
Feel the stretch in your hip.
Down,
Twist.
One.
Down.
Twist.
Too.
All the way down feel the stretch do not hold your breath Three.
All the way down.
End.
Four.
Very good,
Very good.
Now we're going to finish with reverse snow angels.
Just three reps.
It's basically this on the floor,
Belly down,
Head down.
I'm gonna do it here.
You're going to start with your hands right on your neck,
Elbows down.
Elbows up.
Extend your elbows.
You're gonna move out to the side.
Twist your hands to your lower back,
Elbows down,
Elbows up.
Keep your hands as high as you can Back to your neck.
That's one.
All the way around.
Two nice and slow.
Last one.
And.
.
.
Three.
And this is your evening mobility routine.
You can do two sets,
We did only one.
Or three or four,
However many you want.
Okay?
If you have any questions,
Please just let me know down below and I hope you enjoyed.
I'll see you in the next video.
