Stretching Day 55

DYNAMIC WARMUP

1. Standing Hamstring Scoop

Stand with your right foot forward and to the right, so that your right heel is about 6 inches in front of the toes on your left foot and 6-12 inches to the right of your left foot.
Lift your right foot so that it is on the heel.
In one motion, bend at the hip so your body folds forward towards the ground (keep the back and spine straight in one line). Keep both arms straight the whole time, stretch both arms directly down towards the ground, and make a semi-circle with your arms toward your body, as if you were scooping something off your the floor.
Perform the movement repeatedly 10-15 times.
Switch legs and perform the movement 10-15 more times, for a total of 20-30 repetitions.

2. Good Morning

With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the back of your head, elbows opened wide.
Engage your abdominal muscles by pulling them into your spine.
Keeping your spine neutral and pressing  your rear backward, bend forward at the  hips and continue doing so until your back  is nearly parallel to the floor.
Slowly return to standing, engaging your  core and squeezing your glutes at the top  of the movement.
Perform the movement 15-20 times.

3. Pike Push-Up

Position your body as though you were going  to perform a plank, with your body forming  a straight line from head to hips to heels.
Engage your core and begin to lift your  hips toward the ceiling. At the same time,  walk your hands towards your feet.
Once your torso is nearly perpendicular to the ground, position your hands wider than your shoulders. Shift your weight to your hands  and move your feet so you are on your toes.
Gaze toward your toes to keep your head neutral and begin to bend your elbows, lowering your head toward the floor.
Once you’ve lowered as far as you can,  push yourself back up to complete one rep.

UPPER BODY STRETCHES

1. Up & Down Neck Tilt

Starting position: This can be done while  you're seated or standing.

Start with your head squarely over your shoulders and your back straight.
Lower your chin toward your chest, hold for 3-5 seconds. Relax, and slowly lift your head back up.
Tilt your chin up toward the ceiling and  bring the base of your skull toward your back.  Hold, and then alternate.
Repeat both motions in succession, alternating every few seconds.

2. Side Neck Tilt

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

Gently tilt your head toward your right shoulder and try to touch it with your ear, while stretching to point the other ear to  the ceiling.
Hold the stretch for 15 seconds, then return to the start position.
Perform the same stretch on your left side. Hold for 15 seconds.

3. Forward & Backward Neck Tilt

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

Stand straight with your feet hip-width  apart and arms down by your sides.
Gently reach your chin directly forward in front of you as far as you can, as if you were trying to touch the wall in front of you with your chin.
Hold the stretch for 3-5 seconds, then return  to the starting position.
Pull your chin inward, as if you were trying  to pull it into your spine. Hold for 3-5 seconds, and return to the starting position.
Repeat both stretches in succession for  30 seconds.

4. 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.

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

5. Cat-Cow

Starting position: Get into tabletop position on the floor, with your hands directly under your shoulders and your knees in line with your hips. The neck should begin neutrally, looking at the floor in front of you.

 As you lift your head, push your chest forward towards the floor, allow your belly to sink,  pull your shoulder blades back, and your  butt/tailbone up towards the ceiling. (Cow)
Hold this pose for a few moments.
Then, try to do the exact opposite and round your spine while releasing your head towards the floor, pulling your tailbone/butt towards the ground, and pulling your pubic bone forward. (Cat)
Perform both movements in succession  for 30 seconds, holding each pose for  a few moments.

6. Seated Spinal Twist

Starting position: Sit on the floor with one leg extended straight out in front of you, the other leg bent comfortably so that the sole of your resting foot touches the inner thigh of the straight leg, and your back straight.

Bend forward at the waist, making sure to keep the back straight, and reach out towards your foot with your hands as far as you can.
Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
Relax and perform the same stretch on the other leg.

7. Standing Oblique Stretch

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

Place your right hand on your hip, and raise your left arm straight up above your body.
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.
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).
Hold for 15 seconds.
Relax, and then repeat the same stretch  on the other side.

8. Open Book Chest Stretch

Starting position: Lie down on your left side,  with both knees bent and legs lying on top  of each other on the ground.

Stretch your left arm out so it's extended horizontally to the side of your body, with  the palm facing up.
Extend your right hand, and place it directly on the left hand, so now both of your arms and legs are simply lying on top of each other.
Without moving your legs at all, raise your right arm and, making a semi-circle, twist your head and torso to the other side as you try to place your right arm on the floor to the right side of your body, as if you were an open book.
Hold the stretch for 30 seconds.
Repeat the same stretch on the other side.

9. Cross Arm Shoulder Stretch

Starting position: Stand comfortably, with your feet shoulder-width apart, and hold your arms  out horizontally.

Cross your left arm across your chest, so that your left fingers are pointing towards the right side of your body.
Support your left arm with the elbow crease  of your right arm, or use your right hand to hold your left arm in place against your chest.
Use your right arm to pull your left arm in towards your body, so that you feel a stretch  in your left shoulder.
Hold for 15 seconds.
Relax, and then perform the same stretch  on the right shoulder.

10. Sphinx/Cobra

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

Slowly prop yourself up on your elbows, bringing the upper half of your torso up  off the ground.
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.
Hold the stretch for 30 seconds.

LOWER BODY STRETCHES

1. 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.

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.
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.
Hold for 30 seconds.
Return to the starting position, and repeat with the left leg forward.

2. Butterfly

Starting position: Sit on the ground and place  the soles of your feet together in front of you.  Let your knees bend out and fall to the ground  as much as gravity allows them to.

Place your hands on your feet and pull your heels towards you.
Keep your back straight and your abs  engaged as you let your knees relax and  inch closer to the floor. You’ll feel the  stretch in your groin muscles.
Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

3. Scorpion Pose

Starting position: Lie on your stomach with your legs straight and arms extended out to the sides, forming a ’T’, with your palms face down.

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.
Hold the position for 30 seconds.
Perform the same stretch on the other side.

4. Lying Hip Extension

Starting position: Lay on the floor on your back with your arms outstretched into a ‘Y’ shape above your head. Arms should be resting comfortably on the floor. Feet flat on the floor with legs shoulder-width apart.

Lift your right leg and cross it over your left knee so that your right leg is resting, open,  on your left leg.
Without moving your torso, bend your left leg down towards the ground until the whole left side of your left leg is resting on the ground.
Open your right hip by pulling your right  leg towards the ground.
Hold for 30 seconds, and then perform  the same stretch on the other side.

5. Happy Baby Pose

Starting position: Lie on your back on the floor, with both knees bent and feet flat on the floor.

Lift your feet off the floor and grab the outside edges of your feet with your hands. If you can’t grab your feet while keeping your whole back and head on the floor, grab the area around your knees, shins, or ankles.
Gently pull your feet towards your chest  and let your knees lower toward the floor  on both sides of your body.
Hold for 30 seconds.

6. Pigeon Stretch

Starting position: Start by getting into a tabletop position on your hands and knees.

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.
Straighten your left leg behind you, making sure your left knee is straight and your toes  are pointed out behind you.
Keeping your hips square, lower your  torso towards the ground until you feel  the maximum possible stretch that feels comfortable for you.
Hold the position for 30 seconds.
Repeat the same stretch on the left leg.

7. Figure 4

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

Cross your left foot over your right knee.
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.
Hold the stretch for 30 seconds, then relax  and return to the starting position.
Repeat the stretch on the other side.  Hold for 30 seconds.

8. Halfway Center Split

Starting position: Stand straight up and  widen your feet two shoulder-widths apart  (as wide as possible).

Bend forward at the hips while keeping  your legs as straight as possible.
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.
Hold for 30 seconds.

9. Seated Single Leg Hamstring Stretch

Bend forward at the waist, making sure to keep the back straight and reach out towards your foot with your hands as far as you can.
Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
Relax and perform the same stretch on the other leg.

10. Extended Triangle Pose

Starting position: Stand with your feet hip-width apart. Step your right leg out to the side while shifting your foot, so the toes on your right foot are facing out.

Stretch both arms out to your sides at shoulder height.
Shift your torso to the right and extend down, reaching your right arm towards your right foot as far as you can.
Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
Relax and perform the same stretch on the other leg.

11. Standing Quad Stretch

Starting position: Stand with your whole body relaxed.

While balancing on your left foot, grab the bottom of your right shin, where it meets  your foot, by bending your leg behind you.
Tuck your pelvis in, and pull your shin  toward your butt (glutes), making sure your knee is pointing to the ground, or as close to the ground as possible.
Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
Relax and perform the same stretch on  the other leg.

12. Hanging Calf Stretch

Starting position: Stand on the balls of your feet at the edge of a stair or step. If you don’t have a stair or step, you can place a few towels on top of each other to simulate one.

While keeping your legs straight, allow gravity to pull your heels down towards the floor.
Hold the stretch for 30 seconds.