Full-body stretch routine with Charlee Atkins

Full-body stretch routine with Charlee Atkins


(tranquil digital music) – Hi, my name is Charlee Atkins. I am the creator of Le
Sweat and Le Stretch, and today we will be doing
the Le Stretch Trifecta, presented by Well and Good,
and CALIA by Carrie Underwood. All we’re gonna need for today’s mat class is a lacrosse ball. If you don’t have a lacrosse ball, you can grab a tennis ball, so let’s go ahead and get started. Okay, let’s move onto our lower back. We’re gonna be putting this
ball right in the muscle that runs alongside the spine on the right and the left side. I’m gonna be staying between
my rib and my tailbone. Coming on down to the mat, I’m just going to lift my hips up, place the ball right where
we talked about, right side. Right side of the spine, hips are gonna come on down to the mat, and then from here, I’m just gonna kind of wiggle or massage. I’m pressing my back into the ball. We’re doing about five-ish rolls. Now, I have a lot of real estate between my ribs and my tailbone, so I’m just kind of moving up and down, massaging the muscles
up and off of the spine. Right side, and then I’m
just gonna lift my hips up. I’ll scoot the ball
over onto the left side, so now I’m on the left side of the spine, lowering the hips down, tailbone
comes on down to the mat, using my elbows to kind of brace me, I’m just rolling the
muscles up off the spine. From here, again, moving
all along that real estate between the ribs and the tailbone, and then I’ll just pull the
ball out from underneath me. Step number two, or the second place that I wanna talk about is the glute. Now, I’ll sit up ’cause
it’s a little bit easier. Now, what I wanna do is
I wanna place that ball right where my hip is tight, so if I think about it, I close my eyes, it’s tight right here,
I’m gonna place that ball in the top-right corner of my jean pocket. Coming back down to the
mat, knees are bent, lifting hips up, I’m
just gonna tuck this ball right up underneath me. Now, my right knee is
just gonna spill open out to the right side, so we’ll just open it up. We’ll do this about five times. Now again, you can make micro-movements, just finding sweet little
spots to place that ball, but we’re just trying
to kinda bring it out and around to the right side of the body, right where that glute is. So that’s my right side, I’m gonna do the exact same
thing on the left side, so reach behind my left back, I’m gonna stick the ball into my left hip, so left hip pocket, lowering the hips down so this
right leg is stabilizing me, I’m just opening my leg up. Left side, again, I’m getting
about five of these rolls. (powerful digital music) Already feels better, and there we go. And then I’ll come up off the mat. Now, the next one, I’m just gonna show you where you wanna place it, so we’re gonna be getting
into the upper back, the shoulder blade, the neck/back region. If I hold this ball in my right hand, left pointer finger is
gonna touch my spine, right, or sorry, left middle
finger is gonna hold onto where my shoulder blade is. An easy way to find it is if
I just kinda Popeye my arm, I’ve just created a two-finger target. I’m gonna place that ball right there, right in between my right
shoulder blade and my right spine. Same thing, I’m gonna be
coming down onto the mat, so lowering down, ball is
placed where it should be. Now the ball is underneath me, head comes on down to the mat, walking the heels up towards the glutes, palms facing the ceiling, I’m just gonna lift my hips
up towards the ceiling. From here, I’m gonna take my arm up and overhead a few times, and then a cute little
trick that you can do, once you bring this arm up overhead is you can just spell your
name out with your finger, so I’m gonna go big C, big H, A, R, we’ll do an L, cursive, E, E, so that just kind of
opens up that right side. Lowering the hips down, I’m gonna do the exact same
thing on the left side, so putting the ball right in between my left shoulder blade and my spine, gaze is gonna stay up towards the ceiling, walking the heels up towards the glutes, lifting the hips up,
so I’m in this bridge. I’m gonna take my left arm up and overhead like I’m raising my hand a few times, we’ll say three, and then I’m
going to spell my name out with my left fingertips,
so we’ve got a big C, H, I shoulda done my last name. It’s okay, we’ll do Charlee again, L, E, and E (exhales loudly). And then from there,
coming on down to the mat, and that is the Le Stretch Trifecta. I guarantee you if you
do this 10 minutes a day, you’ll be feeling a lot better. Thank you for joining us today, and we’ll see ya next time on the mat.

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