Stretching Transformation Journal
Day 14
Dynamic Warm Up

1. Lie face down on the ground, toes pointed,
ankles touching the ground. Extend your arms
forward like Superman in flight, palms down,
touching the ground.
2. Pull one arm and the opposite leg off the
ground by engaging your glutes, shoulders,
core, and back. They should raise up
2-3 inches.
3. Ensure that your arms are also fully
contracted.
4. Hold this position for 1-2 seconds.
5. Slowly lower your arm and leg back
to the starting position. Repeat, using
the other arm and opposite leg.
6. Perform 10-15 repetitions on each
side for a total of 20-30 repetitions.
Upper Body

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.

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.

1. Sit on the floor with your legs extended in front of you.
2. Bend your right knee and place your foot on the outside of your left knee, keeping your left leg straight.
3. Twist your torso to the right, placing your left hand on your right knee and your right hand on the floor behind you. Hold the stretch for the designated amount of time before repeating on the other side.

1. Start by standing up straight with your feet hip-width apart. Bring your right arm across your chest, bending it at the elbow, and place your left hand on your right elbow.
2. Gently pull your right arm towards your left shoulder while keeping your shoulder blades down and relaxed. Hold the stretch, feeling a gentle stretch in your right shoulder.
3. Release the stretch and repeat on the other side, bringing your left arm across your chest and holding for the same amount of time.

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.

1. Lie on your back with your legs extended and your arms overhead.
2. Take a deep breath in and as you exhale, stretch your arms and legs as far apart as you can.
3. Release the stretch and relax your arms and legs back to the starting position.
Lower Body

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.

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.

1. Lie on your back on a mat or a comfortable surface with your legs extended.
2. Bend your right knee and gently pull it towards your chest with both hands clasped behind your knee. Keep your left leg extended on the mat.
3. After the designated amount of time, perform the same stretch with the other leg.

1. 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.
2. Lift your right leg and cross it over your left knee so that your right leg is resting, open, on your left leg.
3. 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.
4. Open your right hip by pulling your right leg towards the ground.
5. Hold for the designated amount of time before performing the stretch with the other leg.

1. Stand with your feet hip-width apart and keep your spine straight.
2. Bend your left knee and lift your left foot up towards your buttocks, holding onto your left ankle with your left hand.
3. Keep your knees close together and ensure that your left thigh is aligned with your right thigh.
4. Hold for the designated amount of time before performing the stretch with the other leg.

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.