Modern Dance Body Stretch With Arm Circles

Video Transcript

Hi, my name is Chell Garcia-Trias, and I'm a modern dance instructor in Austin, Texas. I'm going to show you a released stretch for your back, where you're going to be crossing your legs over your body, and making circles with your arms. So the first thing I'm going to do, is just lay flat on my back, and I'm going to make sure that my spine is completely rested on the ground, so you might have to use your stomach, to push your spine into the ground a little bit. I'm going to pull my knees towards my chest, and relax my knees. I'm going to gently let my legs drop to one side of the body, just to where it's comfortable. Nothing should feel bad in this position. Everything should just feel like it's just relaxing into the ground. If you need to, you can always drop your leg a little bit, but it's nice for me, if I just keep my knees together here. I'm going to reach out with both of my hands, and then I'm going to make big circles around my body, with my arm, the opposite arm from the legs, so my left legs are hanging, my legs are hanging over the left side. My right arm is going to make circles. I'm going to reach out with my arm. I'm going to keep my hand on the ground, and I'm going to reach up. I'm going to drop my shoulder into my back, the whole time, so my shoulder shouldn't come up. It should be dropped into my back. My hand, when it gets to the top of my head. It's going to turn over, so my palm is facing the ground, and it's going to circle around my body. I'm going to keep it as close to the floor as I can. Your hand might come off the floor a little bit. That's fine, as long as you're relaxing, as long as you're just releasing all your muscles. I'm going to reach down, down, down, over my knees, and when I get down towards my bottom, I'm going to turn my palm to face up, and reach out, so I can do these circles, real, real slow. I'm doing them super fast right now. It should take you five minutes to do two circles one way, and then you'll do two circles the other way, where you're going down towards your bottom first, and reaching around your body, and this stretch when you come out of it, you want to reach through your hand, and bring your back, back on the ground, and it's going to be a great stretch, to just release everything in your back. If you're having lots of back tension, it's going to be a great way to just release everything in there. It's a great release stretch for your back, in modern dance.

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