Spine Rotation & Side Stretch: 11-Min Cooldown for BJJ (10-for-30 #29)

Hey everyone, welcome back. Well done for making it this far. Today we'll do some rotation stuff, we'll stretch our sides and feel really good. Okay, so to begin with, obviously work on your breath.

So we'll just take a deep inhale, fill everything up, exhale, feel that deflate, take another inhale, exhale, hands by your sides, inhale, right hand comes up, exhale, drive that over to the left, take two breaths here, next inhale, right hand comes up, exhale, cover your left ear with your right hand, keep breathing, take a breath in, now same side over to the left, feel that stretch come on more, take another inhale, exhale, extend that hand away again, take a breath in, and now drop your fingertips down to the mat as your chest turns down to the mat as well, feel that stretch down your right side, right side of your lower back, now next inhale, right hand comes back up, all the way up to the top, exhale bring that down, now next inhale, left hand comes up, and over to the right, two more breaths, and just really slowing everything down, next inhale, come up, cover your right ear with your left hand, take an inhale here, exhale over to the right, two breaths like this, trying to keep a bit of a poker face in this stretch, feels so good, one more inhale, stretch the arm away, now exhale down to your fingertips, feel that stretch, keep that opposite hip nice and heavy as well, one more inhale, back out, then left hand all the way back up, sit up nice and straight, good, hands on your knees here, we'll just take a breath in, when we get to the top of that breath, start to exhale and fold forwards, feel how your lower back feels, we stretched out both sides of it there, so it should feel really good, so just fold and just move from side to side a little bit, good, seat yourself up, switch the crossing of your shins here, okay, and now come back into that fold wherever you were, and now left hand just in front of where you're looking, now bring your right hand up and down, replace your right hand where your left was, inhale left up and down, inhale up and down, inhale up and down, good, one more each side, nice, and now bring your right hand to your left knee and your left hand is going out on the mat, just touching the mat with your right thumb, turn that away from you to open your shoulder and your chest out, tuck your chin as well, I'm not driving over and you can either look over your left shoulder or look over your right shoulder and down and you feel a nice stretch all the way up your bicep along the front of your shoulder and the side of your neck here as well, which was really good if someone's been forcing Darce chokes or guillotines on you. Good, take one more inhale, exhale slowly come out of that, cross your shins the other way, so I think we're back to the normal way again, now left hand, right knee, right hand comes back, but remember thumb away, open your chest out, feel that and then either look over your right shoulder or if you want a bit of a stretch in the neck, look down and over your left shoulder and really open your chest out, looking over this left shoulder as well is going to help you open your chest out and not do this, it's going to help you open everything out, looking over it, it's almost like you're looking over a cliff and you don't want to fall over it. One more inhale, exhale slowly come out of that, okay now we'll come to all fours and then from all fours just hands under your shoulders, knees under your hips and now just take an inhale, lift the left hand up, point up to the ceiling, exhale, scoop that under your right armpit, back of the hand on the mat, left shoulder down and then walk the right hand up on the mat, you can use the right foot to base if you want and then open that right elbow out and really come into that twist, take a few breaths here. Good, last inhale here, exhale bring that right hand back to the front of your face, bring the right foot down to your knee, push yourself up and we'll go to the other side again, so right hand up, exhale under your armpit and now start to step into it, so left hand comes up, left foot steps out if you want that extra base, now walk the left hand away as the elbow comes up and just feel yourself come into that stretch, almost a bit of a forwards roll, feeling should come on and to feel your back open in this nice twist, again I keep saying it but cooling down, this isn't a push and put all your weight into something, take one more inhale, exhale start to come out, back down to your knee, left hand in front of your face and push yourself up and then lay yourself down, transition onto your back or lay on your back, sorry too much jujitsu talk, okay so hands above your head and now drive your right hand away and your right foot away, so you feel a nice stretch in your right side and now just crunch over to the left slightly, so you're almost in a banana shape and you don't have to keep that crunch on, you can rest your weight down but I want you to keep driving your right hand and your right foot away just so you feel that stretch down the whole of your right side and just hold that for three breaths, what might feel really nice is if you grab your right wrist with your left hand and drive that away with both, that'll feel a bit better, one more inhale wherever you are and exhale come back to straight, we'll go left side now so drive the left hand away from the left foot, crunch over to the right, rest yourself down on the mat now and if you want to grab your left wrist with your right hand and drive that away that should help, get a few more breaths here, take a breath in, exhale come back to straight and now just bring your hands by your hips and just widen them out a bit and then knees up and then just lightly knees from side to side, just massaging your lower back on the mat, okay we're not going so far that it's like turning into a core workout, it's just enough to feel a bit of a twist and a bit of a massage, just whilst we keep our breath nice and slow and keep cooling down, good and you can close your eyes and do this just for three more breaths and then if you're done here just sit yourself up if you need another minute doing that feel free the video is going to end in a few seconds I'll just say thanks for keeping this up well done for sticking to it and I will see you in the next video tomorrow cheers guys