Stretching Day 05 – Habit Nest
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    Stretching Transformation Journal

    Day 05

    Dynamic Warm Up

    Mountain Climber

    1. Start in a plank position with your hands directly
    under your shoulders and your body in a straight line.

    2. Engage your core and bring your right knee towards
    your chest, then quickly switch and bring your
    left knee towards your chest while simultaneously
    extending your right leg back.

    3. Continue alternating legs at a quick pace, as if you’re
    running in place.

    4. Aim for a quick pace and keep your core engaged
    throughout the exercise.

    Upper Body

    1. Child's Pose

    1. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.

    2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

    2. Cat Cow

    1. Slowly uncross your legs and rock forward onto your hands and knees.

    2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)

    3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)

    4. Repeat this movement for 30-60 seconds.

    3. Side Neck Tilt

    1. Begin by sitting or standing with your spine straight and your shoulders relaxed.

    2. Slowly tilt your head to the right, bringing your right ear closer to your right shoulder. You should feel a stretch on the left side of your neck.

    3. Hold the stretch, breathing deeply and relaxing any tension in your neck and shoulders.

    4. Slowly return your head to a neutral position and repeat the stretch on the left side.

    4. Lateral Side to Side Neck Rotation

    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.

    5. Static Y Hold

    1. Stand with your feet shoulder-width apart and your arms at your sides.

    2. Slowly raise both arms straight up above your head, forming a "Y" shape with your body.

    6. Elbow Opener

    1. Begin by standing up straight with your feet hip-width apart and your arms at your sides.

    2. Bend your elbows and bring your forearms up to shoulder height, with your palms facing up and your fingers pointing forward, holding your head.

    3. Keeping your upper arms still, slowly rotate your forearms outward as far as you can, feeling a stretch in your chest and shoulders.

    Lower Body

    1. Frog Pose

    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.

    2. Runner's Lunge

    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.

    3. Happy Baby Pose

    1. Lie on your back on a comfortable surface, such as a yoga mat. Bend your knees and bring them up toward your chest.

    2. Grab the outsides of your feet with your hands. Your knees should be wide apart and your feet should be flexed so that the soles of your feet are facing the ceiling.

    3. Gently pull your feet down and toward your armpits while pushing your knees down and away from your body. You should feel a stretch in your hips and lower back.

    4. Lateral Squat w/ Toe Raise

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

    2. 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.

    3. Twist your left foot so that only your heel is on the ground and your toes are pointing straight up towards the ceiling.

    4. Turn your body so that you’re facing your left leg.

    5. 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. Kneeling Quad Stretch

    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.

    6. Hanging Calf Stretch

    1. Stand on the ball 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.

    2. While keeping your legs straight, allow gravity to pull your heels down towards the floor.

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