Foundation Class Notes 1/15/25
Stretching is often overlooked but plays a vital role in rope preparation. It prevents injury, improves flexibility, and enhances comfort
For the Bottom:
- Stretching prepares the body to handle extended holds or restrictive positions. Focus on:
- Shoulders: Arm circles, shoulder rolls, and gentle stretches like threading the needle or cow-face pose.
- Hips and Legs: Lunges, butterfly stretches, and seated forward folds.
- Back: Cat-cow stretches, spinal twists, and child’s pose.
- Neck: Gentle side-to-side movements and neck rolls to relieve tension.
For the Top:
- Hands and Wrists: Wrist circles, finger stretches, and prayer stretches.
- Shoulders and Arms: Overhead stretches and triceps stretches.
- Back and Core: Spinal twists, cobra pose, and side stretches.
- Stretching enhances mobility and reduces fatigue during tying. Focus on:
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