Stretching Day 46 – Habit Nest

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    Stretching Day 46

    DYNAMIC WARMUP

    1. Inch Worm Walk Out

    1. Stand straight up with feet hip-width apart. Keep knees slightly bent.
    2. Bend at the waist and fold over in a slow and controlled manner to reach your hands to the ground. Bend your knees as much as necessary to actually have your hands firmly planted on the ground.
    3. Walk your hands forward until you find yourself in a push-up position.
    4. Hold the push-up position for 1-2 seconds, squeezing your core, butt, and hamstring muscles.
    5. Walk your hands back to your feet until you’re comfortable enough to stand up again.
    6. Repeat for 10-15 repetitions total.

    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. Push-Up

    1. Lie on the ground face down and place your hands shoulder-width apart. Push your body off the ground through your hands while keeping your back as straight as possible.
    2. Lower yourself back down until your chest nearly touches the ground as you inhale.
    3. Exhale and press your upper body back up 
to the starting position while squeezing 
your chest, arms, and abdominal muscles.


     

    UPPER BODY STRETCHES

    1. Lateral Side to Side Neck Rotation

    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. Gently turn your head directly to the right, 
as if you were trying to turn around and see what was behind you. Hold the stretch for 3-5 seconds, then return to the starting position.
    2. Perform the same movement on the other side, hold for 3-5 seconds, and then return to the starting position.
    3. Repeat both stretches in succession for 
a total of 30 seconds.

    2. 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.

     

    3. 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.

     

    4. 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.

     

    5. Seated Forward Curl

    Starting position: Sit in a chair with your feet 
flat on the ground.

    1. 
were trying to touch your chest to the floor.
    2. Stretch and hold for 30 seconds, 
trying to deepen the stretch as you relax.

    6. Wall Lat Stretch

    Starting position: Standing in front of a wall, 
place your hands on the wall about shoulder level.

    1. Bend at the waist and lower your torso as much as possible until you feel a stretch in your lats (the sides of your back).
    2. Hold for 30 seconds, deepening the stretch whenever possible.

     

    7. Static Y Hold

    Starting position: Stand straight with your arms by your side.

    1. Keeping your arms completely straight, 
lift them above you to create a Y shape 
with your torso and your arms.
    2. Without moving your torso, and without bending your arms at all, try to pull your 
arms back behind your body to open 
the shoulder muscles as much as feels comfortable and right.
    3. Hold for 30 seconds.

     

    8. Reverse Prayer

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

    1. Bring your hands behind your back, with the backs of your hands facing each other and your fingers facing down.
    2. From there, if possible, flip your hands in the other direction so your fingers are facing up.
    3. Then, if possible, turn your palms to face each other and press them together, slightly drawing your elbows back to open your chest and shoulders.
    4. Hold for 30 seconds.

     

    9. Elbow Opener

    Starting position: Sit or stand 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.

     

    10. Forearm Stretch w/ Hands On Surface

    Starting position: Stand in front of a surface 
like a bench, bed, table, couch, or any surface 
that is about waist level or a little bit lower.

    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. Hold for 15 seconds.
    4. Now, turn your hands over so that your 
palms are facing the surface and your 
fingers are pointing away from your body.
    5. Drop your wrists down and lean forward 
until you feel the stretch in your forearms 
and wrists.
    6. Hold for 15 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. Reclining Angle Bound Pose

    Starting position: Lie flat on your back with your knees bent and your feet flat on the ground.

    1. Turn your feet so now the sides of your feet are on the ground and there is an open space between your knees.
    2. Bring the soles of your feet together, pull them up towards your butt as much as you can.
    3. Allow your knees to open up and drop closer to the floor.
    4. Hold for 30 seconds.

    3. Reverse Tabletop

    Starting position: Sit on the floor with your feet shoulder-width apart and place your hands about shoulder-width apart as close to your shoulders as possible, with fingers facing away from your face.

    1. Flatten your fleet on the ground, and lift your whole body off the ground using your palms and feet glutes, and back muscles.
    2. Try to reach your hips towards the ceiling as high as you can, as you relax your head and neck and look up towards the ceiling.
    3. Hold for 30 seconds.

     

    4. 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.

     

    5. Pry Squat

    Starting position: Stand with feet about 1.5 shoulder-distance apart with your feet comfortably pointed outwards away from your body.

    1. Sit into a squat and place your elbows on the inside of your knees. Feet should be pointed outwards away from your body. If you can’t do this, get into a comfortable squat, and lean your hands on your elbows for support.
    2. While trying to make sure both feet are completely flat on the ground, deepen the squat as much as you can by lowering closer to the floor.
    3. Use your arms to press your knees as far out as is comfortable while still maintaining a tight core and proper squat form with your spine as straight as possible, without arching your spine.
    4. Hold for 30 seconds and deepen the stretch whenever possible.

    6. 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.

    7. Lateral Squat

    Starting position: Stand straight up with your 
feet very widely apart (double shoulder-width).

    1. 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. Keep your chest, 
back, and spine straight without curling 
or bending forward.
    2. Drop as low as possible towards your right 
foot while keeping your left leg straight and your left foot flat on the ground, with your toes on your left leg pointing directly in front of you.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    4. Relax, and repeat the same stretch on the 
other leg.

    8. Lateral Squat w/ Toe Raise

    Starting position: Stand straight up with your 
feet very widely apart (double shoulder-width).

    1. 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.
    2. Twist your left foot so that only your heel is on the ground and your toes are pointing straight up towards the ceiling.
    3. Turn your body so that you’re facing your 
left leg.
    4. 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.
    5. If possible, reach towards your left foot 
while bending only at the hip/waist, 
curling your back as little as necessary.
    6. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    7. Relax and perform the same stretch on 
the other leg.

    9. 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.

     

    10. Knee to Chest Stretch

    Starting position: Lie on your back with your whole body relaxed on the floor and your legs outstretched. Make sure your whole back is touching the floor.

    1. Bring one knee towards your chest and 
grab your knee with both hands to pull.
    2. Pull until you feel the stretch in the top 
of your butt and lower back.
    3. Hold for 15 seconds, gently let go and relax.
    4. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on 
the other leg.

     

    11. Prone Quad Stretch

    Starting position: Begin by lying on your stomach with your arms laying in front of you. All limbs should be relaxed, with your head facing directly in front of you.

    1. Lift your right leg towards your glutes while reaching behind with your right arm to grab your foot.
    2. Gently turn back to face the wall as you hold your ankle and stretch your right quadriceps.
    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.

     

    12. 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.

     

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