Stretching Day 07 – Habit Nest
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    Stretching Transformation Journal

    Day 07

    Dynamic Warm Up

    Good Morning

    1. Stand with your feet shoulder-width apart and your hands behind your head or crossed in front of your chest.

    2. Engage your core and hinge at the hips, keeping your back straight and your knees slightly bent.

    3. Lower your torso towards the ground, keeping your head and neck neutral.

    4. Pause at the bottom of the movement and then return to the starting position by squeezing your glutes and pushing your hips forward.

    5. Repeat for the desired number of reps.

    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. Up & Down Neck Tilt

    1. Start by sitting or standing with your spine straight and your head facing forward.

    2. Gently lower your chin towards your chest, feeling a stretch in the back of your neck.

    3. Slowly lift your head back up to the starting position.

    3. 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.

    4. Cat Cow

    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.

    5. Open Book Chest Stretch

    1. Start by lying on your side with your knees bent and your arms extended straight in front of you.

    2. Keeping your knees together, slowly rotate your upper body to the opposite side, reaching your top arm across your body until it is fully extended and resting on the floor on the opposite side.

    3. Hold this position feeling a stretch in your chest and upper back.

    4. Slowly return to the starting position, then repeat the stretch on the other side.

    6. Standing Oblique Stretch

    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.

    Lower Body

    1. Pigeon Stretch

    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.

    2. Butterfly

    1. Sit on the floor with your legs bent and the soles of your feet touching each other.

    2. Hold onto your ankles with your hands and gently press your knees down towards the floor.

    3. Keep your back straight and avoid hunching over.

    3. 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.

    4. Lateral Squat

    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.

    5. Lying Quad Stretch

    1. Lie on the left side of your body and hold your head up with your hand so that you’re laying on your left side with your head propped up and supported by your left hand. Your right knee can be slightly bent for stability and comfort (whatever feels right).

    2. With your free, right hand, grab your right foot while bending the leg behind you so that your right knee is in a straight line with the rest of your body as you stretch and pull your right foot towards your butt.

    3. Hold for the designated amount of time before performing the stretch with the other leg.

    6. Standing Wall Calf Stretch w/ Achilles Focus

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

    2. Put your hands on the wall and slightly bend your knees.

    3. 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.

    4. 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.

    5. Hold for the designated amount of time before performing the stretch with the other leg.

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