Seated Stick Pass-Around Stretch Instructions
Starting Position:
1. Sit on the floor with your legs crossed in a comfortable position. Ensure that your spine is straight and your shoulders are relaxed.
2. Hold the stick horizontally in front of you with both hands, gripping it firmly. Your hands should be shoulder-width apart.
Movement Steps:
1. Pass Across:
- Keeping your arms straight, slowly bring the stick to your right side, passing it behind your back. Your body should remain facing forward.
- Keep your head straight and eyes looking ahead.
2. Pass Overhead:
- As you bring the stick behind your back, rotate your torso gently to follow the stick's movement.
- Lift the stick over your head, extending your right arm fully while lowering it behind your neck. Your left arm should remain extended in front of you.
3. Return to Start:
- Reverse the movement. Bring the stick back across your body to your left side, passing it in front of your body.
- Reach down and return to the starting position, holding the stick horizontally across your lap again.
4. Repeat:
- Perform the movement multiple times, alternating sides. For example, after finishing the right side, repeat the sequence for the left side.
Tips:
- Breathe slowly and deeply throughout the exercise to relax your body.
- Maintain proper posture to avoid straining your back.
- Move at a comfortable pace, focusing on your range of motion.
Cool Down:
- After finishing the stretches, take a moment to relax your arms and shoulders, gently shaking them out or rolling them back to release any tension.
