Stretching Transformation Journal
Day 18
Dynamic Warm Up

1. Begin standing with your feet together and your arms at your sides.
2. Jump (or walk) your feet out to the sides while simultaneously raising your arms up and out to shoulder height.
3. Quickly bring your feet back together and lower your arms back down to your sides, then repeat the movement for the desired number of reps.
Upper Body

1. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

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.

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. 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.

1. Begin by standing up comfortably with your arms by your side.
2. Reach your arms behind your back and clasp your hands together, fingers pointing downwards. If you can't clasp your hands together, you can use a towel or strap to hold onto.
3. Slowly lift your hands upwards towards your shoulder blades, keeping your elbows close to your sides. Shoulders remain down and relaxed.
4. Release the stretch and repeat as desired.

1. Stand with you right side next to a chest-high support structure- anything sturdy enough for you to lean a part of your weight on like a chair, or countertop. If there is no such structure available, you can also perform this stretch using a wall.
2. Place your left leg about 2 feet behind your right leg, and to the left of your right leg so that you have stable support on the ground.
3. Place your right elbow on the top of the support structure, and lower your body until you feel a stretch in your right tricep and the side of your back.
Lower Body

1. Stand at the top of your mat with your feet about hip-width apart. Take a big step back with your left foot, keeping your toes pointing forward.
2. Bend your right knee, keeping it stacked over your ankle. Open your hips towards the side of the mat and extend your arms out to the sides at shoulder height, with your palms facing down.
3. Hold for the designated amount of time before performing the stretch on the other side.

1. Start in a high plank position with your hands shoulder-width apart and your feet together.
2. Step your right foot forward between your hands, keeping your right knee directly above your ankle.
3. Lower your left knee to the ground and slide it back until you feel a stretch in your left hip flexor.
4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Start by sitting on the ground with your legs extended in front of you.
2. Bend one knee and bring the sole of your foot to rest against the inside of the opposite thigh.
3. Inhale and lengthen your spine, then exhale and gently hinge forward from your hips, keeping your back straight and your chest lifted.
4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Start by lying face down on a mat or comfortable surface. You can use a towel or blanket under your hips for added comfort.
2. Bend one knee and bring your heel towards your glutes. Reach back with the same-side arm and grab onto the ankle or foot.
3. Slowly and gently pull your heel towards your glutes until you feel a stretch in the front of your thigh. Make sure to keep your hips and pelvis firmly on the ground.
4. Hold for the designated amount of time before performing the stretch with the other leg.

1. Start in a standing position with your feet shoulder-width apart.
2. Take a wide step to the right with your right foot, turning your right toes out slightly.
3. Keeping your left foot planted, lower your body down into a squat, pushing your hips back and keeping your chest lifted.
4. Hold for the designated amount of time before performing the same 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.