PRO | Standing Arms Cool Down

Hi. I'm Zola, and today we're doing a cool down series using the arms springs. I'm on a balance body tower, and I'm using the yellow arms springs that are order and laying. Also, I have the handles connected, not the rollback bar, so we can do some unilateral movement. The arms are the arms springs are at about the height of my shoulders. So let's face away from the springs or away from the tower. Heels together and toes apart, bend the elbows. We start with our standing push ups.

Once your arms are lifted at about chest height, lean into the springs and see if you can press your arms to straight. Without the springs pulling you back. While you're here, just feel your tailbone lengthen to your heels and continue to bend and press. Feel your heels get heavier as the arms get to straight. Inhale, then exhale press.

Continue. The arms move back and forth. The body does not. You try to stay in the same place in space as you move those springs. Three and press two and stretch one more, bend stretch and hold. Now, can you lift the arms up towards your ears without hiking the shoulders into the ears? Just gently wrap the shoulders onto the back and continue to lift the arms until you feel a big stretch.

And then press those arms back down. Since my springs are on the narrower side, I'm not gonna go below the shoulders. You can inhale to lift, create space, reach the arms, exhale, press them back down. Inhale up. Exhale, press.

Let's do two more. Reach the arms. Press them down one more time. Inhale up. Arms come back down to shoulder height.

Bend your elbows and stand up tall. Now, I'm gonna take a tiny step back so we can add a lunge. So, lift those arms at the height of the chest, lunge the right leg forward, press the arms out to straight. Pull the belly button in and up. Also make sure the wrists are long. Inhale, continue, lift the arms up, and exhale press. With that leg reaching behind you, you'll feel a different stretch here.

I feel a stretch in the front of my hip on the left side. Inhale up. I have a slight turnout in the back leg. Lift the arms up. I'm gonna reach my fingertips long. Left arm stays.

Right arm opens to the side, and I side bend to the right feels really good in my ribs. Bring the arms back up, and then the left arm comes down. Inhale up. Exhale press. I'm still pressing both of my arms or both of my palms equally into the handles as the arm comes down. Bring that left arm up, bring the arms forward, bend your elbows, step the right foot back, other side, step the left foot forward, punch the arms out, pull the belly button into the spine. Reach the arms up, and down.

Good, lift, and lower. Very easy to arch into the low back as the arms go up. I'm really trying to fight that. Keeping a long spine here up. Keep the arms lifted. Left arm comes down. I'm side bending to the left, keeping the springs open, big stretch, left arm comes up, right arm comes down.

Feels really nice. Let's do one more each side. Open the arm. One arm reaches up, the other fingertips are lengthening to the floor. Two way reach there.

Last one, but bring both arms up. Bring both arms forward, step that foot back. Let's open the arms to the side for hug a tree. So my elbows are lifted and rounded. I'm in my pilates stance.

I lean into the springs. Again, I'm thinking tailbone to heels as I hug a tree and open, inhale, open, exhale, close. Inhale. Exhale. Let's do three more here. Inhale. Open.

Exhale. Two. One more time. Open and hold. Keeping tension in your spring, start to side bend again to the right, left arm up, right arm down, right palm still pressing forward into that handle. Bring the arms out to the side.

Keep your forward lean going up and over to the left. This is your butterfly stretch. Feel so nice in the side body. Keep the heels heavy. As I go to the right, I'm driving my left heel down a little bit more so I don't shift my weight towards the side bend.

One more over to the left. Right heel gets heavier here. Good. Open the arms. Let's continue. Same thing to the right.

Now I complete this turn by lifting the heels. My weight stays in my left leg My right leg crosses in front of my left, left heel down, right heel up. Think, spine stretch forward as you press the palms back. A nice thoracic spine opener here. And then we have to untwist. So lift those heels up, keep tension in both of your springs.

Find your hug a tree position. Lower the heels down. Again, over to the left. Same thing up and over. Get the stretch here first. We continue.

Press equal weight in both of your handles. Lift the heels. Keep your weight in your right foot. Left heel is lifted. Right heel is down. And then I'm rounding the upper back as I press the palms back, opening up my thoracic spine, lift both heels up.

Keep tension in both of your springs. Come back through center. And then put your heels down. Let's try to do that one more time each side. So lift the heels.

Side bend to your right. Continue the twist. You press back. And then untwist Come back through center, lower the heels. One more time side, then left, lift your heels.

Turn all the way around. Sometimes the feet get sticky. I don't recommend this with grip socks. Lift your heels up. Put both of your heels down, and then stand up tall.

Rest the arms, reach your arms straight up to the sky. Bring your legs and feet together in parallel and just walk the feet forward until you feel some tension in the springs, lengthen your fingertips up to the sky, open your chest and swan your chest up to the ceiling. An upper back extension, I'm still reaching my tailbone to my heels, pulling the belly in and up, but I feel that nice stretch in my armpits here. From here, I step back a little bit, let the elbows bend, lower the arms, And that is it. Hopefully, you feel very open in your ribs after that one. Thank you so much for joining me.

I'll see you next time.