Stretching Day 10 – Habit Nest

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    Stretching Day 10

    DYNAMIC WARMUP

    1. Low Lunge w/ Elbow Twist

    1. Stand tall with feet hip-width apart.
    2. Step forward with your right foot.
    3. Bend your knee to get into a low lunge position. Make sure not to bend your knee past your toes. There should be a straight line from your knee down to your ankle.
    4. Tilt your torso forward and down by bending 
at the hip.
    5. Put your left hand on the floor for stabilization, and twist your spine to the extent it’s comfortable and try to get as close as you 
can to touching your right elbow to your 
right foot (or the floor next to your foot).
    6. Return to the starting position (standing up).
    7. Step with the left foot, and perform the same movement with the other side.
    8. Alternate each time, and perform a total 
of 20-30 repetitions.

     

    2. Plank w/ Shoulder Tap

    1. Start in a straight-arm plank (push-up position), with your wrists under your shoulders and your feet hip-width apart.
    2. Tighten your core, ground your toes on 
the floor, and squeeze your glute muscles 
to stabilize your body and keep it in one straight line from the top of your head 
down to your heels.
    3. Slowly and in a controlled manner, lift your right hand, tap your left shoulder, and then return to the plank position.
    4. Then, tap your right shoulder with your
left hand and continue alternating sides.
    5. Tap each shoulder 10-15 times for a total 
of 20-30 repetitions.

    3. Mountain Climber

    1. Get in a push-up or plank position. 
Keep your abdominal muscles tight and 
your body straight while holding yourself 
off the floor.
    2. Pull your right knee into your chest. 
Make sure that your body doesn’t come 
out of its push-up or plank position. 
Keep your spine in a straight line and 
don’t let your head slump. Having core body stability is very crucial for this movement.
    3. Quickly place your right leg back down while simultaneously switching legs and pulling your left knee into your chest. Make sure that at the same time you push your right leg back, you pull your left knee into your chest using the same form. (This movement is essentially running in place while maintaining a straight and aligned body.)
    4. Alternate sides for 20-30 repetitions.

     

     

    UPPER BODY STRETCHES

    1. 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.

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

     

    2. Sphinx/Cobra

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

    1. Slowly prop yourself up on your elbows, bringing the upper half of your torso up 
off the ground.
    2. 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.
    3. Hold the stretch for 30 seconds.

     


     

    3. 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.

    1. 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.
    2. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    3. Relax and perform the same stretch on the other leg.

    4. 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.

    1. Stretch your left arm out so it's extended horizontally to the side of your body, with 
the palm facing up.
    2. 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.
    3. 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.
    4. Hold the stretch for 30 seconds.
    5. Repeat the same stretch on the other side.

     

    5. Leaning Long Arm Shoulder Stretch

    Starting position: Choose an object you can hold 
in front of you that is high enough for you to grab with your hands, and sturdy enough that it won’t fall when you fold your body over (think: table or chair). Ideally, it should be somewhere in between belly and chest-height. Stand in front of the object and grab it with your hands.

    1. Take a few steps back to give yourself space, and shift your body weight forward, bending 
at the waist to create a stretch in the chest and shoulder muscles.Elongate the arms and spine as much as possible while trying to open the chest and shoulder muscles by pushing your torso towards the ground.
    2. Hold for 30 seconds.

     

    6. Locust Pose

    Starting position: Lie flat with your face and belly towards the ground and your arms lying comfortably beside your body.

    1. Lift your chest, arms and your legs as much as possible to form a sort of boat shape, curving the inner part of your back towards the ground and the outer parts of your body and spine towards the ceiling.
    2. Hold for 30 seconds.

     

    7. Corner Chest Stretch

    Starting position: Stand at a corner between 
two walls, about 1 foot away from the corner 
of the wall.

    1. Place one arm on each wall, with each forearm and palm resting comfortably on a wall.
    2. Lean in towards the wall as much as possible 
as you feel the stretch in your chest.
    3. Lean your head back as the front of your neck stretches, with your chin reaching towards 
the ceiling.
    4. Hold for 30 seconds.

     

    8. Surface Tricep Stretch

    Starting position: Stand with your right side next to a chest-high support structure - anything sturdy enough for you to lean a part of your weight on like a chair, or countertop. If there 
is no such structure available, you can also perform this stretch using a wall.

    1. Place your left leg about 2 feet behind your right leg, and to the left of your right leg 
so that you have stable support on the ground.
    2. Place your right elbow on the top of the support structure, and lower your body until you feel 
a stretch in your right tricep and the side of your back.
    3. Hold for 15 seconds.
    4. Relax, and then perform the same stretch 
on the left side.

     

     

    LOWER BODY STRETCHES

    1. Frog Pose

    Starting position: Lie facedown, bend your 
knees about 90 degrees, and spread them 
as wide as you can.

    1. Fold your hands under your forehead 
to relax the upper half of the body.
    2. Keeping your knees bent, sink your hips towards the floor.
    3. Hold for 60 seconds, and deepen the stretch by sinking your hips more towards the floor whenever possible.

     

    2. 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.

    1. 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.
    2. Hold the position for 30 seconds.
    3. Perform the same stretch on the other side.

     

    3. Halfway Center Split

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

    1. Bend forward at the hips while keeping 
your legs as straight as possible.
    2. 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.
    3. Hold for 30 seconds.

     

    4. Prone Quad Stretch

    Starting position: Begin by lying on your stomach with your arms laying in front of you. All limbs should be relaxed, with your head facing directly in front of you.

    1. Lift your right leg towards your glutes while reaching behind with your right arm to grab your foot.
    2. Gently turn back to face the wall as you hold your ankle and stretch your right quadriceps.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    4. Relax and perform the same stretch on the other leg.

     

    5. Downward Dog

    Starting position: Begin on all fours, with your knees hip-width apart and your hands directly below your shoulders.

    1. Press back into your heels to straighten your knees and raise your butt up to the ceiling until you feel the stretch in your hamstrings. If you need to, extend your arms forward so that you can straighten your legs a bit more.
    2. Keep your head, neck, and spine aligned as you press back into the feeling of the stretch in the back of your legs and calves.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

     

    6. Figure 4

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

    1. Cross your left foot over your right knee.
    2. 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.
    3. Hold the stretch for 30 seconds, then relax 
and return to the starting position.
    4. Repeat the stretch on the other side. 
Hold for 30 seconds.

     

    7. Knee to Chest Stretch

    Starting position: Lie on your back with your whole body relaxed on the floor and your legs outstretched. Make sure your whole back is touching the floor.

    1. Bring one knee towards your chest and 
grab your knee with both hands to pull.
    2. Pull until you feel the stretch in the top 
of your butt and lower back.
    3. Hold for 15 seconds, gently let go and relax.
    4. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on 
the other leg.

     

    8. Lateral Squat

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

    1. 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. Keep your chest, 
back, and spine straight without curling 
or bending forward.
    2. Drop as low as possible towards your right 
foot while keeping your left leg straight and your left foot flat on the ground, with your toes on your left leg pointing directly in front of you.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    4. Relax, and repeat the same stretch on the 
other leg.

     

    9. Lateral Squat w/ Toe Raise

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

    1. 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.
    2. Twist your left foot so that only your heel is on the ground and your toes are pointing straight up towards the ceiling.
    3. Turn your body so that you’re facing your 
left leg.
    4. 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. If possible, reach towards your left foot 
while bending only at the hip/waist, 
curling your back as little as necessary.
    6. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.
    7. Relax and perform the same stretch on 
the other leg.

     

    10. 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.

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

     

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