Stretching Day 13 – Habit Nest

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    Stretching Day 13

    DYNAMIC WARMUP

    1. World's Greatest Stretch

    1. Start on your hands and knees in push-up position on the floor, with your wrists directly under your shoulders and your body in one straight line from the top of your head down to your heels.
    2. Step your right foot forward next to your hand, and bend forward so that the right knee is over the right ankle and you feel a stretch in your left hip flexor.
    3. Place your left hand on the ground inside of the right foot for stabilization, and then twist your body to the right, towards your right leg, reaching the right hand up toward the sky. Turn your neck towards your outstretched arm in the same motion and look just beyond your fingertips.
    4. Return your hand to the floor, bring your right leg back so that you find yourself in the original push-up position.
    5. Repeat the above on the other side.
    6. Perform 5-10 repetitions on each side for a total of 10-20 repetitions.

    2. Air Squat to Calf Raise

    1. Stand upright with your feet a little wider than hip-width apart and your toes turned slightly out. If you can, engage your abdominal muscles and broaden your chest by gently pulling your shoulder blades in toward each other.
    2. Bend your knees slowly, pushing your glutes and hips out and down behind you as if you’re sitting down on a chair. Keep your head and shoulders aligned with your knees and your knees aligned with your ankles.
    3. Lower your body until your thighs are parallel to the ground. Keep your knees aligned with your toes (without surpassing them) as you lower yourself as straight down as possible. Straighten your legs to come up and squeeze your glutes as you approach the starting position.
    4. Don’t stop at the starting position, rather when your legs are straight, lift up onto your tiptoes while also lifting your arms straight up above your head reaching for the ceiling.
    5. Come down onto your feet, and relax your arms before beginning again with the squat.
    6. Repeat the entire sequence for the stated amount of repetitions.

     

    3. Aquaman

    1. Lie face down on the ground, toes pointed, ankles touching the ground. Extend your arms forward like Superman in flight, palms down, touching the ground.
    2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core, and back. They should raise up 
2-3 inches.
    3. Ensure that your arms are also fully contracted.
    4. Hold this position for 1-2 seconds.

     

     

    UPPER BODY STRETCHES

    1. Side Neck Stretch w/ Upside Down Palm On Wall

    Starting position: 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.

    1. Standing straight up, bend your neck to the left, trying to touch your left shoulder with your left ear.
    2. Hold for 15 seconds.
    3. Repeat on the other side.

     

    2. Levator Scap Neck Stretch

    Starting position: Stand with your feet 
hip-width apart and arms down by your sides, 
or sit in a chair with your back straight.

    1. Put your right hand on the back of your head with your fingertips reaching the base of your skull. Fingertips should be facing down 
your spine.
    2. Bring your chin to your chest and turn the 
back of your head towards your right armpit.
    3. Hold the stretch for 15 seconds, and then relax.
    4. Repeat the same stretch on the left side for 
15 seconds.

     

    3. Child's Pose

    Starting position: Get into a tabletop position, 
with your hands directly under your shoulders 
and your knees in line with your hips.

    1. Push your butt back towards your feet as far 
as possible.
    2. Stretch your arms out on the floor in front of you until you feel like your spine is elongating.
    3. Reach forward with your fingers to further elongate the spine, to the extent that it feels good and comfortable.
    4. Hold the stretch for 60 seconds and deepen 
the stretch when you feel it is possible by further elongating your spine.

    4. Standing Oblique Stretch

    Starting position: Stand with your feet slightly wider than hip-width apart, and with a slight bend in the knees.

    1. Place your right hand on your hip, and raise your left arm straight up above your body.
    2. Lean your torso towards the right, bending 
at the right side of the waist. Keep the knee 
on the leg you’re leaning towards slightly bent.
    3. Try not to actually move your hips, but simply bend towards the right until you feel a stretch in your left obliques (the muscles on the left side of your abdomen).
    4. Hold for 15 seconds.
    5. Relax, and then repeat the same stretch 
on the other side.

     

    5. Leaning Long Arm Shoulder Stretch

    Starting position: Choose an object you can hold 
in front of you that is high enough for you to grab with your hands, and sturdy enough that it won’t fall when you fold your body over (think: table or chair). Ideally, it should be somewhere in between belly and chest-height. Stand in front of the object and grab it with your hands.

    1. Take a few steps back to give yourself space, and shift your body weight forward, bending 
at the waist to create a stretch in the chest and shoulder muscles.Elongate the arms and spine as much as possible while trying to open the chest and shoulder muscles by pushing your torso towards the ground.
    2. Hold for 30 seconds.

     

    6. Sphinx/Cobra

    Starting position: Lie on your stomach on 
the floor, as if you were sleeping on the floor 
on your belly.

    1. Slowly prop yourself up on your elbows, bringing the upper half of your torso up 
off the ground.
    2. Start to straighten your elbows, further extending your back and lifting more of your torso off the ground, until you feel a gentle stretch in your spine. Only lift yourself to the extent that it feels right and comfortable.
    3. Hold the stretch for 30 seconds.

     

    7. Elbow Opener

    Starting position: Stand or sit comfortably 
with arms by your side.

    1. Place your hands clasped together behind 
your head.
    2. Pull your elbows apart as wide as comfortably possible, as if you were trying to touch 
your elbows together behind your back.
    3. Hold for 30 seconds.

     

    8. Corner Chest Stretch

    Starting position: Stand at a corner between 
two walls, about 1 foot away from the corner 
of the wall.

    1. Place one arm on each wall, with each forearm and palm resting comfortably on a wall.
    2. Lean in towards the wall as much as possible 
as you feel the stretch in your chest.
    3. Lean your head back as the front of your neck stretches, with your chin reaching towards 
the ceiling.
    4. Hold for 30 seconds.

     

     

    LOWER BODY STRETCHES

    1. Frog Pose

    Starting position: Lie facedown, bend your 
knees about 90 degrees, and spread them 
as wide as you can.

    1. Fold your hands under your forehead 
to relax the upper half of the body.
    2. Keeping your knees bent, sink your hips towards the floor.
    3. Hold for 60 seconds, and deepen the stretch by sinking your hips more towards the floor whenever possible.

    2. Warrior II Pose

    Starting position: Stand with your feet double shoulder length apart and your arms extended horizontally with your palms facing down.

    1. Turn your left foot our about 90 degrees, and then bend your left knee into a lunge. Your right foot should still be pointing forwards. If this feels too comfortable, try to widen the distance between your legs by swiveling your left leg further away from the right foot.
    2. Turn your head to the left and look over your fingers.
    3. Hold for 30 seconds, and then return to the starting position.
    4. Perform the same sequence with your right side and hold for 30 seconds.

     

    3. Runner's Lunge

    Starting position: Get into a push-up position with your hands and the balls of your feet on the floor, both shoulder-width apart, and a straight line running through your head down to your feet.

    1. Step your right foot to a point just outside your right hand. You should feel a stretch in your hip and groin area on the left side.
    2. If you feel comfortable and want a deeper stretch you can stretch more, lower your elbows closer to the floor instead of using your hands for stability.
    3. Hold for 30 seconds.
    4. Return to the starting position, and repeat with the left leg forward.

     

    4. Wig-Wag

    Starting position: Lie on your back, with your knees bent on the floor and your arms to the side.

    1. Pull your right leg towards your chest and twist your body to the left, trying to touch your right knee to the floor on the left side of your body.
    2. Use your left arm to pull your leg and deepen the stretch to the extent it feels good and comfortable.
    3. Hold for 30 seconds, deepening the stretch whenever possible.
    4. Return to the starting position, and then perform the same stretch on the other side.

     

    5. Figure 4

    Starting position: Lie down on your back, with your knees bent and feet flat on the floor in 
front of you.

    1. Cross your left foot over your right knee.
    2. Grab your right leg with both hands and pull your right knee in towards your upper body until you feel a stretch in the glute muscles 
on the left side of your body.
    3. Hold the stretch for 30 seconds, then relax 
and return to the starting position.
    4. Repeat the stretch on the other side. 
Hold for 30 seconds.

     

    6. Downward Dog

    Starting position: Begin on all fours, with your knees hip-width apart and your hands directly below your shoulders.

    1. Press back into your heels to straighten your knees and raise your butt up to the ceiling until you feel the stretch in your hamstrings. If you need to, extend your arms forward so that you can straighten your legs a bit more.
    2. Keep your head, neck, and spine aligned as you press back into the feeling of the stretch in the back of your legs and calves.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

     

    7. Seated Forward Fold Hamstring Stretch

    Starting position: Sit down on the floor and straighten both legs in front of you while 
sitting upright.

    1. With both arms, reach towards your feet as far as you can while only bending the upper body at the waist and keeping your spine straight.
    2. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

     

    8. Kneeling Quad Stretch

    Starting position: Place your right knee on 
the ground and your left in a kneeling position, 
at a 90 angle.

    1. Take a moment to find your balance, and once you’re ready, reach back with your right arm, and grab your ankle, or middle of your shin, depending on what’s easiest.
    2. Pull the right leg towards your butt.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    4. Relax and perform the same stretch on the other leg.

     

    9. Standing Wall Calf Stretch

    Starting position: Stand directly in front of 
a wall, about 1-2 feet away from it depending 
on how long your arms are.

    1. Put your hands on the wall and slightly bend your knees.
    2. Lift your left foot, and place it behind your body so that your right foot is in front of your left foot with reasonable distance between them.
    3. Straighten your left leg completely, and keep the whole foot on the ground until you feel 
a comfortable stretch in your left calf.
    4. Hold for 15 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on 
the other leg.

     

    10. Standing Wall Calf Stretch w/ Achilles Focus

    Starting position: Stand directly in front of a wall, about 6 inches to 1 foot away from it.

    1. Put your hands on the wall and slightly bend your knees.
    2. Place the left foot a tiny bit back from your right foot, and flex your left foot so that it’s on the left toes.
    3. Bend your right knee so that it inches closer to the wall so you feel a stretch in the bottom of your right calf, where the Achilles tendon is. Bend as far forward as possible while keeping the right heel on the ground.
    4. Hold for 15 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on the other leg.

     

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