Stretching Day 09 – Habit Nest
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    Stretching Transformation Journal

    Day 09

    Dynamic Warm Up

    Air Squat to Calf Raise

    1. Stand upright, with your feet a little wider
    than hip-width apart, and your toes turned
    slightly out. If you can, engage your abdominal
    muscles and broaden your chest by gently
    pulling your shoulder blades in toward
    each other.

    2. Bend your knees slowly, pushing your glutes
    and hips out and down behind you, as if you’re
    sitting down on a chair. Keep your head and
    shoulders aligned with your knees and your
    knees aligned with your ankles.

    3. Lower your body until your thighs
    are parallel to the ground. Keep your knees
    alined with your toes (without surpassing
    them) as you lower yourself as straight down
    as possible. Straighten your legs to come up
    and squeeze your glutes as you approach the
    starting position.

    4. Don’t stop at the starting position. Rather,
    when your legs are straight, lift up onto your
    tippy toes while also lifting your arms straight
    up above your head, reaching for the ceiling.

    5. Come down onto your feet, and relax your
    arms before beginning again with the squat.

    6. Repeat the entire sequence for
    the stated amount of repetitions.

    Upper Body

    1. Forward & Backward Neck Tilt

    1. Begin in a comfortable seated or standing position with your spine straight and your shoulders relaxed.

    2. Slowly pull your head backwards, bringing your chin towards your chest, and hold for a few seconds.

    3. Then, slowly push your head forwards, moving your chin away from your body. Hold for a few seconds.

    4. Repeat the forward and backward tilts moving slowly and smoothly.

    2. Child's Pose

    1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

    2. Lower your hips back towards your heels as you stretch your arms out in front of you, palms facing down.

    3. Rest your forehead on the floor and keep your arms active by reaching forward through your fingertips.

    4. Take a few deep breaths, inhaling and filling your lungs with air and exhaling to release any tension or stress.

    5. To release the pose, slowly walk your hands back towards your body, lifting your head and sitting up.

    3. Sphinx/Cobra

    1. Start by lying face down on a mat with your legs extended behind you and your elbows bent, placing your forearms on the ground parallel to each other.

    2. Press your forearms into the ground and lift your chest, shoulders, and head up while keeping your hips and legs grounded. This is the Sphinx position.

    3. For Cobra position, straighten your arms fully and lift your chest, shoulders, and head higher off the mat. Your arms should be perpendicular to the ground.

    4. Hold for the designated amount of time before lowering back down to the mat.

    4. Doorway Pectoral Stretch

    1. Find a doorway and stand in the center of it facing forward.

    2. Place your forearms on each side of the door frame, with your elbows bent at a 90-degree angle.

    3. Slowly lean forward until you feel a stretch in your chest and shoulders.

    5. Static Y Hold

    1. Stand with your feet shoulder-width apart and your arms at your sides.

    2. Slowly raise both arms straight up above your head, forming a "Y" shape with your body.

    6. Standing Oblique Stretch

    1. Stand with your feet hip-width apart and your arms at your sides.

    2. Reach your right arm up and over your head, bending your torso to the left side. Keep your hips facing forward and your feet grounded.

    3. Hold the stretch, feeling a stretch along the right side of your torso.

    4. Release the stretch and repeat on the other side, reaching your left arm up and over your head while bending your torso to the right.

    Lower Body

    1. Butterfly

    1. Sit on the floor with your legs bent and the soles of your feet touching each other.

    2. Hold onto your ankles with your hands and gently press your knees down towards the floor.

    3. Keep your back straight and avoid hunching over.

    2. Figure 4

    1. Begin by lying on your back with your knees bent and feet flat on the ground.

    2. Cross your left ankle over your right knee, creating a "figure 4" shape with your legs.

    3. Use your hands to gently pull your right knee towards your chest, feeling a stretch in your left hip.

    3. Pigeon Stretch

    1. Start by getting into a tabletop position on your hands and knees.

    2. Bring your right knee forward and place it behind your wrist while shifting the leg so that your right ankle is in front of your left hip or left elbow.

    3. Straighten your left leg behind you, making sure your left knee is straight and your toes are pointed out behind you.

    4. Keeping your hips square, lower your torso towards the ground until you feel the maximum possible stretch that feels comfortable for you.

    5. Hold for the designated amount of time before performing the stretch with the other leg.

    4. Lying Quad Stretch

    1. Lie on the left side of your body and hold your head up with your hand so that you’re laying on your left side with your head propped up and supported by your left hand. Your right knee can be slightly bent for stability and comfort (whatever feels right).

    2. With your free, right hand, grab your right foot while bending the leg behind you so that your right knee is in a straight line with the rest of your body as you stretch and pull your right foot towards your butt.

    3. Hold for the designated amount of time before performing the stretch with the other leg.

    5. Downward Dog

    1. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press them firmly into the ground.

    2. Lift your knees off the floor while keeping them slightly bent. Gently straighten your arms and legs, forming an inverted V-shape with your body.

    3. Lengthen your spine, keeping your neck relaxed and your gaze toward your navel.

    6. Reverse Tabletop

    1. Begin by sitting on the floor with your legs bent and feet flat on the ground, shoulder-width apart. Place your hands behind you, with your fingers pointing away from your body.

    2. Press your hands and feet into the ground, lifting your hips off the floor. Your body should form a straight line from your shoulders to your knees.

    3. Slowly lift your head up and tilt it back, looking towards the ceiling. Hold this position for a few breaths.

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