# @polina_leens on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CguDQr3ppbC
- **Gondola URL:** https://gondola.cc/posts/69454158-polina-leens-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/0922d4a1fa.jpg
- **Posted:** 2022-08-01T14:09:18.000+00:00
- **Account Owner:** Polina | Wellness&Events | Sydney (@polina_leens) — https://gondola.cc/polina_leens

## Caption

Have you heard about 3D Stretching? 
Its a concept that I discovered not that far long ago and it became my new inspiration in training 💫
In stretching we differentiate between active(dynamic) and passive types of movements. Both are valid and play important part in obtaining the maximum range of motion ☝️🏻
In this video I show you active stretching routine which as a bonus teaches you to keep balance (spoiler: it looks way easier than it actually is)😅

1. Arm articulations - braise your core and squeeze inner thighs to keep balance on the toes- rotate your palms and reach to you shoulders from different angles
2. Divining swan - stretch up high and engage your body from toes to fingers to elongate your spine- press one hill down and fold over your front leg- arms swing behind
3. Lunge-reach-twist- press hips down to engage your hip flexors- reach up and forward like you want to reach for smth with straight back-at last twist to the side and push against your knee to open arms even more 
4. Resting Mermaid- legs in triangle shape- stretch your sides and make sure to keep hips stable- reach like want to take something keeping your shoulder down/chest wide
5. Windshields- side lunge/keep knee posing out- lean to ward your leg/think elongate instead of bend-curtsy lunge and stretch the oposite side
6. Graceful cleaner- finish stretching your arms into T and stay on your tippy toes- curtsy lunge and reach same hand to the floor- twist opposite side and push the shoulder against the knee

Repeat each movement 20 reps 🫶
SLOWLY DOES IT! * I had to speed up 250% to stay inside of the reel’s format*

Enjoy 💕

#beststretch #begginerstretches #stretchme #workoutouside #workoutforladies #mobilityexercises #mobilityflexibility #exersice #fluidmovements #flex

## Stats

- **Views:** 0
- **Likes:** 148
- **Shares:** 0
- **Comments:** 0

## Tags

workoutouside, fluidmovements, workoutforladies, mobilityexercises, beststretch, stretchme, flex, exersice, mobilityflexibility, begginerstretches

---
Copyright (c) Gondola