Stretching Transformation Journal
Day 16
Dynamic Warm Up

1. Start in a high plank position with your shoulders over your wrists and your body in a straight line from head to heels. Step your right foot up outside your right hand, keeping your left leg straight.
2. Twist your torso to the right, reaching your right arm up towards the ceiling and holding for a few seconds. Then, bring your right hand back down to the floor and step your right foot back to meet your left foot, returning to the high plank position.
3. Repeat the same sequence on the other side, stepping your left foot up outside your left hand, twisting your torso to the left, and reaching your left arm up towards the ceiling.
Upper Body

1. Start by sitting or standing with your spine straight and your head facing forward.
2. Gently lower your chin towards your chest, feeling a stretch in the back of your neck.
3. Slowly lift your head back up to the starting position.

1. Slowly uncross your legs and rock forward onto your hands and knees.
2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
4. Repeat this movement for 30-60 seconds.

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.

1. Start by standing up straight with your feet hip-width apart. Bring your right arm across your chest, bending it at the elbow, and place your left hand on your right elbow.
2. Gently pull your right arm towards your left shoulder while keeping your shoulder blades down and relaxed. Hold the stretch, feeling a gentle stretch in your right shoulder.
3. Release the stretch and repeat on the other side, bringing your left arm across your chest and holding for the same amount of time.

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.

1. Place your fingers on the edge of the surface and drop your wrists down, so that your palms are facing up and your fingers are pointing towards your body.
2. Lean forward until you feel a comfortable stretch in your forearms and wrists.
3. Now, turn your hands over so that your palms are facing the surface and your fingers are pointing away from your body.
4. Drop your wrists down and lean forward until you feel the stretch in your forearms and wrists.
Lower Body

1. Stand straight up and widen your feet two shoulder-widths apart (as widely as possible).
2. Bend forward at the hips while keeping your legs as straight as possible.
3. Let your body hang down and try to place your palms on the ground. You’ll feel the stretch in your inner thighs on both legs.

1. Lie on your stomach with your legs straight and arms extended out to the sides, forming a ’T’, with your palms face down.
2. Keeping your left leg straight, lift your right leg off the floor, bend your knee, and cross your right foot behind your left leg and up towards your left hand. You’re aiming for a diagonal movement of the right foot towards the upper right part of your body.
3. Hold for the designated amount of time before performing the stretch with the other leg.

1. Lay on the floor on your back with your arms outstretched into a ‘Y’ shape above your head. Arms should be resting comfortably on the floor. Feet flat on the floor with legs shoulder-width apart.
2. Lift your right leg and cross it over your left knee so that your right leg is resting, open, on your left leg.
3. Without moving your torso, bend your left leg down towards the ground until the whole left side of your left leg is resting on the ground.
4. Open your right hip by pulling your right leg towards the ground.
5. Hold for the designated amount of time before performing the stretch with the other leg.

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.

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.

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.