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]]>Seated Chair Stretch
Sit down on a chair and interlock your fingers behind your head. Pull your elbows back until you feel your chest stretch. Hold the position for about 5 seconds and perform ten reps. What’s particularly great about this stretch is that it’s quick and convenient. In fact, you can do it at work between Zoom meetings.
Scorpion Chest Stretch
Lie flat on the ground face down with your arms flat at your sides. Lift one leg up and keep the other leg on the ground, rotating the raised leg around the other to create the scorpion position. Use the arm on the side of the moving leg to support the rotation, pressing lightly on the floor. Hold for three to five second and perform 10 reps.
Quadruped Kneel Pectoral Stretch
Start off on all fours and extend one arm straight out to the side. Push your shoulder to the floor and rotate away from the extended arm. Only descend to a depth that is comfortable before repeating the motion on the other side.
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]]>Add these exercises to your warm-up to maintain and increase your hip, shoulder and spine mobility and to boost your flexibility and strength over time.
Cat-Cow Pose
Start on all fours, the wrists under the shoulder and knees under the hips and spine neutral. Slowly arch the spin, lifting the chest and tailbone and lowering the bellybutton toward the ground. Draw the belly button up towards the spine to round the back and drop the tailbone toward the floor. Bring your chin into the chest. Do 8 reps.
Frog Stretch
Start on all fours, wrists under shoulders and knees under hips. Drop down on to the forearms and slowly slide the knees outwards as far as possible with knees bent at 90 degrees. Stay there for 30 seconds.
for Day 2 #letsgetflexyin2015 #frogstrech Hosts: @kinoyoga @beachyogagirl Sponsor: @aloyogaScapula Push-Ups
Start in a high plank position. Pull the shoulder blades together, while keeping the spine neutral and elbows straight. Actively press hands into the floor to open the shoulder blades as wide as possible. Do 8 reps.
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„Es ist nicht nur die Gewichtsabnahme von mehr als 10 Kg, ich fühle mich jetzt gesünder und meine Rückenbeschwerden haben sich in Luft aufgelöst. Ich habe sogar mit dem Laufen begonnen und absolviere demnächst meinen ersten 10 Km Lauf, das war vorher einfach undenkbar. Das Training im CityBootCamp ist genau das was ich gesucht habe: abwechslungsreich und effektiv.“ Claudia, Leipzig 
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