Standing Downward Dog Stretch Progression
Stretching Application
Stretching is for everyone. Not everyone is an athlete but everyone needs to stretch. The most important thing to understand is that athletes and people who just want to stretch to feel better need to stretch differently. Think of it this way, athletic stretching is just complex or advanced stretching and not everyone needs or can benefit from this type of stretching. Start with simple stretches and work your way towards the more complicated stretching. Just remember that we all need to stretch!
Health Focused Application
Downward Dog is done with your hands and feet on the floor but many people find that too difficult so they don’t do this stretch and miss out on its many benefits. This standing version can be more beneficial than the traditional floor version because you can relax your neck and shoulder and really feel the stress reduce every second!
Athletic / Fitness Application
Standing Downward Dog is a more relaxing position than downward dog on the floor. The benefit of standing downward dog is that it is more relaxing on your shoulders allowing you to get that deeper stretch into your thoracic spine due to the horizontal positioning of the torso and alleviated pressure on the wrists and shoulders!
Science and Medical Connection
Scientific Perspective of Standing Downward Dog Benefits
Yoga’s downward dog pose is a great stretch for your thoracic spine, low back, hamstrings and calves but when doing this pose on the floor it puts a tremendous amount of pressure on the hands and wrists. The excessive pressure on your wrists can keep you from staying in the position long enough to get the benefits of this stretch. Try the standing downward dog to really feel the gentle relaxing stretch through the thoracic spine and back of the legs!
Medical Perspective of Standing Downward Dog Benefits
Standing Downward Dog is one of the most important stretches in this high stress digital age. It counters the negative impact of slouching shoulders and rounding of the back from sitting at our computers all day and looking down at our phones. This stretch gently pulls our shoulders back, opens your ribcage and pulls the thoracic spine away from the position its in all day and allows for a “traction like” opening of your entire spine all the way down into your legs!
Stretch Instructions
The Healthy Progression of a Stretch is the Same as the Medical Rehabilitation of a Muscle
Health Focused Application
There is a healthy progression for every muscle from beginner to advanced. Below is a list showing you a healthy progression of the downward dog stretch. To attain pain-free functional mobility as you age, every muscle and region of your body should be able to achieve somewhere in the Basic to Intermediate range for any given stretch.
Athletic / Fitness Application
Overtraining and over stretching causes injuries more than the competition itself. When it comes to stretching, listen to what your muscles are telling you. If they are overworked or too tired, they will not be able to give you as much length as maybe yesterday. Be in the moment and focus on your body when you go through the progressions below.
