GruiShui Workout Stretches for Back Pain Relief from the Official GruiShui Workout Coming Soon

GruiShui Workout Stretches for Back Pain Relief from the Official GruiShui Workout Coming Soon


Hi I’m Paula the GruiShui Gal and today I
am going to show YOU how to GruiShui! GruiShui. Do You GruiShui? Okay Y’all! We’re done with those. Now
we’re gonna do some stretches. Now I want you to bring your legs up. With your
left leg I want you to move on up. Put your ankle across your right leg. From
there you’re just gonna stretch on up. Okay you’re gonna feel a nice stretch back through
your left hamstring. Just kind of relaxing. Okay. On to the next one now. Legs down. Right leg up. Same stretch . Come on back. Nice and relaxed. These are super
good for your lower back and your hamstrings. Okay. Come on back down.
Okay now Right leg down. I want you to bring your left leg up. For
this one I want you to kind of move it over nice and gentle until you feel a
stretch. Everybody’s gonna be a little bit different, because you can feel it
kind of down deep in the pelvis or down from below. So come on up. Okay. Now we’re gonna stretch on over as far as you can . Then reaching out. Stretching as far as you can. Make sure you’re getting a nice stretch all the
way through the body. Nice stretch. Then relax back to the middle.
Legs down. Bringing the right leg up. You’re gonna roll it over a little
bit. Find that stretch. Feel where you feeling a stretch. Now a stretch is not
something that’s painful, but you’ll feel like maybe a little achiness in the area. That’s stretching. And that’s good. And that’s normal, because that’s the blood
circulation increasing to that area. It means you’re a little bit tight and you want to
loosen it up. Okay so now we’re gonna reach on over. All the way over as far as
you can. And reach out. Stretch out as far as you can. Feeling that stretch all across
the body. Nice. Okay guys, now we’re gonna come
on up Move your body to the side, up and over. All right now, this part, this is where it’s good to have two dots. You want to make sure for
those of us who need it to have one on each side. This is really good for the
pelvic bones, where your bones are kind of sticking into the mat. Okay so from here,
we’re going to do kind of like a meditation pose. For these purposes I
want you just to relax your hands down and relax your body. We’re gonna take
just some nice relaxed breaths. Just close your eyes breathing in and out, nice and
relaxed. Feeling just the general relaxation of it all. Because you’ve done
a good job and you’re here and you’re down to the cool down part. Okay so now
that we’re done here, what I want you to do is we’re gonna do
stretches. And for these stretches I don’t want you doing this. This is not a
stretch. And it’s not good on your back. You don’t wanna put that extra pressure
on your back. The importance of these stretches is that
you’re stretching your hip forward, so that you’re stretching everything
through here. You want to stretch your lower back and your hamstrings and your legs. You don’t want to stretch like this like this. Like this. It’s okay you can’t go very far. Not
everybody can. Not everybody can even do this. This is okay. Do as much as you
can and get to the point where you’re feelin a stretch. Because over time, you’re
gonna get there. I promise. I do. Ya just have to do it every day. It’ll be a good thing. Okay, so from here now you’re gonna focus on where your foot is that’s in the front.
Okay so here we go. We’re gonna kind of move forward towards your foot and
stretch in bending your hip forward and feeling the stretch to the back side. To about the count of seven. Okay and
now you’re gonna come on back up. Now with this now you’re gonna bring your
outside leg out. Left leg out to the side as far as you can. It doesn’t have to be very far. Some of you can go all the way. YAY Y’all. Okay so from
here you’re gonna use your foot again and you’re gonna bend forward towards
your foot. Now this time you’re gonna feel the stretch all the way down on the
inside of your hamstring. So you’re gonna feel a nice stretch through here. Again
keeping your back nice and straight. Only bending at the hip. So stretching forward
to the count about seven. Okay from here you’re gonna bring your foot
up to your knee. So again same thing, going towards
your foot. And with this one you’re gonna feel a nice general stretch through the back of
your hamstring. So this is the middle. We just did the inside now
we’re doing the middle and stretching down from the hip. Now this one, this one’s gonna get the outside of hamstrings. Now
everybody’s gonna have a hard time with this. You can do it in this position or
you can move all the way out, depending on what your body is able to do. So go
out as far as you can and again the same thing you get a reach in with your hip, only bending at the hip, reaching in. Good stretch to the outside of the
hamstrings. Very important. Hold it for just a little bit. Okay now we’re
gonna come on back up. Okay, same position. Now the beauty of this is once you get
this down you’re gonna be able to do everything as long as you want or as
short as you want. You can count faster. You can count a little bit longer. For this one, you may want to take the time to do a little bit more breathing, a
little full meditation. A lot of people want to put their hands together here. Again, for these purposes just get to a relaxed position. Feel the relaxation. Okay and now we’re going to do the same thing. We’re gonna bend
again towards your foot. Body straight. Bending only at the hip. Nice, gentle stretch. Okay. Then from
here bring your leg out to the side as far as you can and you’re gonna bend in
at the hip. Feel the stretch. This one’s gonna be
more towards the inside of your hamstrings. Okay so now you’re gong to move your foot up towards your knee. And you’re gonna a bend forward again, bending only a the hip. Get that good gentle stretch right down the middle. Really important. Nice and
flexed in. All right, Guys. Nnow leg out from here all
the way there wherever you can go. Now you’re gonna bend forward again only at the hip.
not with the body. Feeling that stretch. Okay you’ve done it. Now we’re moving on
to the next level of stretches. So you’re gonna move these up to just above the 9
and the 3. And these you’re gonna move back down for your knees. Okay, from here I
want you to kind of lunge forward onto your knee. For those of you with knee
troubles, you’re gonna love having the dot. Okay so reach forward bending into it. Now what I want you to do is kind of
roll to the side. So you’re gonna get a nice deep stretch right through your hip
flexors inside. Nice and relaxed down. We’re gonna roll up. Forward, switching
sides. Again the same thing. Just kind of roll it down into the mat.
Feeling that good stretch. Just relaxing into it. Okay now from here, I want you to bring
your foot up to number two. Now use what’s called a carrying hand, a luggage hand, or an ape hand. And you’ll use your
knuckles to support you here. Reach up for a lunge. Relax down into
it. Feeling the stretch all across the front of your leg, Feelin that quad stretch.
Okay now some of you may have a hard time with this one, so move as far
as you can. If you can, reach back and grab your leg and stretch. Go for it and work
towards it. It’s a good thing to work towards, because, I promise, the
you more you do it, the more you’ll be able to. Okay. Now reach back rolling onto the heel. Feeling a good stretch again through here. All right, now switching sides. Same thing. Support with your right
hand. Up into a lunge. Relax. Onto your knee. Reach back again, as far as you can. Feel that good stretch of the quad. Roll back onto your heel. Nice good stretch. All through the back. Okay. Now from here, now we’re
gonna walk it up. Use your legs. Come on back making sure
not to put any strain on your lower back.

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