SI SWIM FIT: Andrea Rogers

SI Swimsuit | May 25, 2021

Andrea Rogers is the founder of international brands Xtend Barre and ALR Barre. Her stretching, barre and pilates classes can be found on the OpenFit platform.

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Side Stretch:

Turn out both legs, raise and extend one leg up on to barre/chair.

Bend upper body into lateral flexion (side bend) as you reach upper arm toward working leg, lifting from the underside waist-line.

Hold the stretch for 8-16 counts, using your breath to ease deeper into the stretch. Lift your back to neutral spine.

Repeat 2-4 reps on each side.

Front Stretch:

Bring both feet/legs to a parallel stance. Reach one leg up extended on to barre/chair.

Reach arms overhead as you flex from the waist and C curve spine forward toward the working leg.

Hold forward fold for 8-16 counts, using breathe to ease deeper into the stretch. Lift back to neutral spine.

Repeat 2-4 reps on each side.

Hip Stretch:

Bring one foot on to barre/chair behind body. Square hips and shoulders with soft bend in supporting and working knee.

Tilt pelvis under, drawing hip bones back (posterior tilt) as you reach spine long. Hold for 8-16 counts, using your breath to ease deeper into the stretch. Release back to neutral pelvis.

Repeat 2-4 reps on each side.

Balance Ending:

Lift one leg up and extend to the side on to barre/chair. Lift the supporting leg heel off the ground and hold balance for a few counts. Lower heel back to floor with control.

Repeat 2-4 times on each side.