V-SPIRAL STRETCHES || OFF-ICE TRAINING | Coach Michelle Hong

I'm marveling in your eyes, swimming in your sky I've never been this high or this high You feel like good tonight, sparks fly like dynamite Reflecting in your light, beaming bright You know I'm so much stronger when you're touching me A power I can't handle, but I know I can be That's my channel, it's Coach Michelle Hall Welcome to today's episode of Stretch with Michelle And we are going to be working on the V-Spiral today You're gonna lift your leg out to the side like this As you glide in a straight line or you do it in a spin form, okay? So we're gonna get to stretching our legs and open up our inner thighs We're gonna bend down, lift up Bend down, lift up My legs are so sore from all the lunges I did yesterday For my TikTok and for the Stretch with Michelle series And drop down We're gonna put our elbows on the inside of our knees And we're gonna push our knees out to the side and behind us I am very stable Okay, we're gonna sit a little bit lower And then we're gonna shift our left shoulder forward For 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Right shoulder in front 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Great Place your hands towards the mat And now I'm gonna put pressure on my elbows Kind of like a little bit more open crow without lifting your feet up And I'm creating a figure 8 with my hips So I do a circle with my right, circle with my left Circle with my right, circle with my left For 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 Fantastic And stretch Keep your feet a little bit open just as so Straighten your legs Turn your feet forward And now try to reach your elbows toward the mat Breathe in through your nose Out through your mouth Breathe in through your nose Out through your mouth Breathe in through your nose Out through you mouth Bend your knees And jump to the center Rotate your neck Good And get on to your backs So we're going to bring both our knees into our chest and we're going to pull one knee in. We're going to bounce for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and open up the hip, and bring it together, open up the hip, bring it together. Relax, bring it back to center. I'm going to switch directions since I'm so close to the wall. I'm going to bring my left knee into my chest and bounce for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and open up my hip, and bring it back to center, and bring it back to center. So what I'm doing is I'm pulling my knee into my chest, I shift it towards the side, push my knee down here, pull it back in the same direction. Breathe in, breathe out. Five more, 2, 3, awesome. Okay, roll onto your... Okay, now we're going to roll up into a straddle, open up your free legs, and we're going to reach our hands forward, slide forward, good. Feel this in your inner thighs, breathe in through your nose, out through your mouth. Now we're going to crawl to our left, and crawl to your right. Crawl to your left, crawl to your right. 4, 10, 4, 9, 4, 8, 4, 7, 4, 6, 4, 5, 4, 4, 4, 3, 4, 2, 4, 1. Fantastic. And we're going to go into a butterfly for 10. Put your hands behind you for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Fantastic. Have your feet come forward, let's do a forward pipe. Breathe in through your nose, out through your mouth. Stretch out the backs of those hamstrings, those backs of the knees, your calves, your ankles. Put your toes close to your face, and relax. And now we're going to bend in our right knee, and we're going to practice prepping for how we're going to reach our heel towards the sky as we lift for that V spiral. So what you're going to do is you're going to take the palm, as so, and lift your palm towards the sky, you're going to tuck it, you're going to lift your free foot, you're going to tuck your hand underneath your ankle, and you're going to grasp the bottom of your foot, and you're going to reach up, bend right here, so if you're right here, stay here. Breathe in through your nose, out through your mouth. For everybody else, hold for 10, 9, 8, 7, 6, 2, 1. Relax. For a deeper stretch, what we're going to try to do is we're going to grab our toes, we're going to bend our knee, so I'm grabbing my big toe with my two fingers, and I'm going to lift and try to bend my elbow close to my body. Do this for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Switch sides. I'm going to grab my right foot with my right palm. I'm going to lift my palm up to the sky, I'm going to tuck it around my ankle, grab the bottom of my foot, and I'm going to lift for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Great. And another method to catch your V-spiral is to grasp your toe, and we're going to lift our leg up into the sky for 10, 9, 8, 6, 5, 2, 1. Fantastic. Okay, now we're ready for that chair. Let's get it. So the two ways to grab a V-spiral are from underneath your boot and grabbing your toe pick. So the first one I'm going to do is the one that comes most naturally to me. I like to bend my knee as in a forward position. I'm going to use my right hand to place it underneath the bottom of my right foot. I'm going to bend right here, hold this for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Extend the leg all the way up to the sky for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Fantastic. And then the other method is to grab your toe. Okay? So if you were to do this on ice, you're going to grab your toe pick. There's a hole where you can place your fingers, and we're going to grab underneath, hold this position for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Now extend every leg up to the sky for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Fantastic. Move the chairs off to the side, and what we're going to do is do the same method by putting our hand underneath the bottom of our foot. We're going to hold this for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Extend every leg up for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. And relax. The opposite method is to grab our toe, bend your knee out to the side, count to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. And extend your free leg for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Fantastic. And there you have it. That is the stretches and exercises that you can do to perfect the V Spiral. I hope you all enjoyed, and I'll catch you on the next episode of Stretch with Michelle. Bye.