Stretching Transformation Journal
Day 20
Dynamic Warm Up

1. Grab a towel, t-shirt, band, or any sturdy, lightly stretchable object you can pull between your hands. Hold the ends of it and let your hands naturally drop down below your waist as if you were simply holding it.
2. Hold the object taught, as if you’re attempting to rip it in half (make sure you’ve chosen a fabric that can withstand this).
3. Move your hands up from your body, all the way over your head, keeping your arms straight throughout, and then bring them back towards your waist, ensuring that you are pulling the object apart the entire time.
Upper Body

1. Sit on the floor with your legs extended in front of you.
2. Bend your right knee and place your foot on the outside of your left knee, keeping your left leg straight.
3. Twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the stretch for the designated amount of time before repeating on the other side.

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. Stand facing a corner with your feet shoulder-width apart and your arms raised to shoulder height on either side of the corner, with your elbows bent at a 90-degree angle.
2. Lean forward into the corner, keeping your arms and elbows in place, until you feel a stretch in your chest muscles. You can also step forward with one foot to deepen the stretch.
3. Hold the stretch, breathing deeply and focusing on relaxing your chest muscles.
4. Slowly release the stretch and come back to standing.

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 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.

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. 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. 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. Stand straight up with your feet very widely apart (double shoulder-width).
2. Shift your weight to your right leg, bend your right knee, and push your hips back as if you’re going to sit down. This results in a slight squat towards your right leg.
3. Twist your left foot so that only your heel is on the ground and your toes are pointing straight up towards the ceiling.
4. Turn your body so that you’re facing your left leg.
5. Drop as low as possible towards your right foot while keeping your left leg straight with toes pointed to the ceiling. Find your balance in this position and place your hands on the floor as needed to stabilize.

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.

1. Start by standing with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards.
2. Lower yourself down into a squat position, keeping your back straight and your chest lifted. As you squat, use your elbows to push your knees outwards, stretching your inner thighs.

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.