Upward dog
One round. Under a minute a side.
How to do it
- Lie on your front, side-on to phone
- Hands under your shoulders
- Press your chest up, hips stay down
What it is for
The app files this stretch under:
- Stiff lower back
- Stiff hips
Where the phone goes
Phone on the floor, not angled up, about 70° to your side and 8 ft away. The phone sits off to one side of you, so the camera sees the leg and the trunk in profile. Every stretch shows you this picture before the clock starts, and talks you through it, because you are across the room by then.
In the game
The gap in the kelp sits at the depth you settle on yourself, and staying near that depth is the whole skill. Points come from how steadily you hold the spot you picked. Depth earns nothing, and going deeper than you can comfortably hold is the thing the app is built to avoid asking of you.
That is also what the research says: a gentle hold gains as much range over the weeks as a hard one. What regular stretching does, measured.