Stretching Day 11 – Habit Nest
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    Stretching Transformation Journal

    Day 11

    Dynamic Warm Up

    World's Greatest Stretch

    1. Start in a high plank position with your shoulders over your wrists and your body in a straight line from head to heels. Step your right foot up outside your right hand, keeping your left leg straight.

    2. Twist your torso to the right, reaching your right arm up towards the ceiling and holding for a few seconds. Then, bring your right hand back down to the floor and step your right foot back to meet your left foot, returning to the high plank position.

    3. Repeat the same sequence on the other side, stepping your left foot up outside your left hand, twisting your torso to the left, and reaching your left arm up towards the ceiling.

    Upper Body

    1. 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.

    2. Child's Pose

    1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.

    2. Lower your hips back towards your heels as you stretch your arms out in front of you, palms facing down.

    3. Rest your forehead on the floor and keep your arms active by reaching forward through your fingertips.

    4. Take a few deep breaths, inhaling and filling your lungs with air and exhaling to release any tension or stress.

    5. To release the pose, slowly walk your hands back towards your body, lifting your head and sitting up.

    3. 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.

    4. Behind the Back Elbow to Elbow Grip

    1. Lift your right arm straight up above your body and then bend at the elbow to lower your right hand behind your back, bringing your palm down as far down your back as you can.

    2. Grab your right elbow with your left hand and gently pull it to the left until you feel a comfortable stretch.

    3. Relax, and then perform the same stretch on the left tricep.

    5. Thread the Needle Shoulder Stretch

    1. Start on all fours, with your hands underneath your shoulders and your knees in line with your hips.

    2. Bend your legs so that your torso is supposrted as much as possible by your legs.

    3. Hold your left arm out in front of you for stability.

    4. Reach your right arm through the hole between your left arm and the floor, palm facing up.

    5. Bend your left elbow as you gently lean into your right side. You should feel a stretch in the back of your right shoulder.

    6. Doorway Pectoral Stretch

    1. Find a doorway and stand in the center of it facing forward.

    2. Place your forearms on each side of the door frame, with your elbows bent at a 90-degree angle.

    3. Slowly lean forward until you feel 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. 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. Halfway Center Split

    1. Stand straight up and widen your feet two shoulder-widths apart (as widely as possible).

    2. Bend forward at the hips while keeping your legs as straight as possible.

    3. 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.

    5. Figure 4

    1. Begin by lying on your back with your knees bent and feet flat on the ground.

    2. Cross your left ankle over your right knee, creating a "figure 4" shape with your legs.

    3. Use your hands to gently pull your right knee towards your chest, feeling a stretch in your left hip.

    6. Lying Hamstring Extension

    1. Lie flat on your back with your legs extended and your arms at your sides.

    2. Grab one leg with your hands and bring it up towards your chest, keeping the other leg straight on the ground.

    3. Take a deep breath and, as you exhale, gently straighten the bent leg towards the ceiling, keeping it as straight as possible without forcing it.

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

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