Stretching Transformation Journal
Day 65
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 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.

1. Begin on your hands and knees on a mat, with your hands positioned under your shoulders and your knees under your hips.
2. Arch your spine down towards the floor, lifting your head and tailbone towards the ceiling. This is the "cow" position.
3. Round your spine, dropping your head and tailbone towards the floor. This is the "cat" position.

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. 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. 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.
Lower Body

1. Start on all fours with your hands and knees on the floor, then slowly spread your knees as wide as possible.
2. Gradually slide your hips back towards your heels and lower your body down onto your forearms. Keep your spine straight and your head up.
3. Try to relax your groin muscles and allow your knees to move away from each other as much as you comfortably can.

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. 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. 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.

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 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.