Stretching Transformation Journal
Day 34
Dynamic Warm Up

1. Start standing with your feet shoulder-width apart and your arms at your sides. Hinge forward at your hips, and reach your hands towards the floor.
2. Walk your hands forward until you reach a plank position, with your hands directly underneath your shoulders and your body in a straight line from your head to your heels.
3. Hold for a moment and then walk your hands back to your feet so that your body forms an inverted V shape. Keep your legs as straight as possible.
4. Use your hamstrings to lift your upper body back up off the ground until you're standing straight.
5. Repeat for the desired number of repetitions.
Upper Body

1. Start by sitting or standing up straight with your shoulders relaxed.
2. Slowly turn your head to one side, trying to bring your ear as close to your shoulder as possible without lifting your shoulder.
3. Hold the stretch feeling a gentle pull on the side of your neck.
4. Slowly return your head to the starting position and then repeat on the other side.

1. Stand an arm's length away from the wall and place your right hand on the wall, arm straight with your fingertips facing towards the ground.
2. Standing straight up, bend your neck to the left trying to touch your left shoulder with your left ear.
3. Repeat on the other side.

1. Sit on the ground with your legs straight out in front of you.
2. Slowly lower your torso towards your legs, reaching for your toes or as far down your legs as you can comfortably go.

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. 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. Lift your right arm straight up above your body and then bend at the elbow to lower your right hand behind your back, bringing your palm down as far down your back as you can.
2. Grab your right elbow with your left hand and gently pull it to the left until you feel a comfortable stretch.
3. Relax, and then perform the same stretch on the left tricep.
Lower Body

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. 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. 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.

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. Stand at the top of your mat with your feet about 3-4 feet apart, and extend your arms out to the sides so that they are parallel to the ground.
2. Turn your left foot out 90 degrees, and pivot your right foot in slightly. Reach your left arm out over your left leg, and hinge at your left hip to lower your left hand down to your shin, ankle, or the floor. Extend your right arm up toward the ceiling, keeping both arms in a straight line.
3. Hold the pose for several deep breaths, feeling the stretch in your left hamstring, inner thigh, and side body. Then, come back up to standing and repeat on the other side.

1. Begin by kneeling on a mat with your knees hip-width apart and your toes pointing behind you. Keep your spine straight and engage your core.
2. Take your right foot and bring it forward so that your knee is directly above your ankle. Your left leg should remain bent behind you with your left toes resting on the mat. Keep your right knee and ankle aligned.
3. Slowly lean forward, pushing your hips toward the mat, until you feel a stretch in the front of your left thigh.
4. Hold for the designated amount of time before switching sides.