Stretching Day 11 – Habit Nest

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    Stretching Day 11

    DYNAMIC WARMUP

    1. Standing Hamstring Scoop

    1. Stand with your right foot forward and to the right, so that your right heel is about 6 inches in front of the toes on your left foot and 6-12 inches to the right of your left foot.
    2. Lift your right foot so that it is on the heel.
    3. In one motion, bend at the hip so your body folds forward towards the ground (keep the back and spine straight in one line). Keep both arms straight the whole time, stretch both arms directly down towards the ground, and make a semi-circle with your arms toward your body, as if you were scooping something off your the floor.
    4. Perform the movement repeatedly 10-15 times.
    5. Switch legs and perform the movement 10-15 more times, for a total of 20-30 repetitions.

     

    2. Good Morning

    1. With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the back of your head, elbows opened wide.
    2. Engage your abdominal muscles by pulling them into your spine.
    3. Keeping your spine neutral and pressing 
your rear backward, bend forward at the 
hips and continue doing so until your back 
is nearly parallel to the floor.
    4. Slowly return to standing, engaging your 
core and squeezing your glutes at the top 
of the movement.
    5. Perform the movement 15-20 times.

    3. Pike Push-Up

    1. Position your body as though you were going 
to perform a plank, with your body forming 
a straight line from head to hips to heels.
    2. Engage your core and begin to lift your 
hips toward the ceiling. At the same time, 
walk your hands towards your feet.
    3. Once your torso is nearly perpendicular to the ground, position your hands wider than your shoulders. Shift your weight to your hands 
and move your feet so you are on your toes.
    4. Gaze toward your toes to keep your head neutral and begin to bend your elbows, lowering your head toward the floor.
    5. Once you’ve lowered as far as you can, 
push yourself back up to complete one rep.

     

     

    UPPER BODY STRETCHES

    1. Up & Down Neck Tilt

    Starting position: This can be done while 
you're seated or standing.

    1. Start with your head squarely over your shoulders and your back straight.
    2. Lower your chin toward your chest, hold for 3-5 seconds. Relax, and slowly lift your head back up.
    3. Tilt your chin up toward the ceiling and 
bring the base of your skull toward your back. 
Hold, and then alternate.
    4. Repeat both motions in succession, alternating every few seconds.

     

    2. Side Neck Tilt

    Starting position: Stand with your feet 
hip-width apart and arms down by your sides, 
or sit in a chair with your back straight.

    1. Gently tilt your head toward your right shoulder and try to touch it with your ear, while stretching to point the other ear to 
the ceiling.
    2. Hold the stretch for 15 seconds, then return to the start position.
    3. Perform the same stretch on your left side. Hold for 15 seconds.

     

    3. Levator Scap Neck Stretch

    Starting position: Stand with your feet 
hip-width apart and arms down by your sides, 
or sit in a chair with your back straight.

    1. Put your right hand on the back of your head with your fingertips reaching the base of your skull. Fingertips should be facing down 
your spine.
    2. Bring your chin to your chest and turn the 
back of your head towards your right armpit.
    3. Hold the stretch for 15 seconds, and then relax.
    4. Repeat the same stretch on the left side for 
15 seconds.

    4. 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.

     

    5. Cat-Cow

    Starting position: Get into tabletop position on the floor, with your hands directly under your shoulders and your knees in line with your hips. The neck should begin neutrally, looking at the floor in front of you.

    1. As you lift your head, push your chest forward towards the floor, allow your belly to sink, 
pull your shoulder blades back, and your 
butt/tailbone up towards the ceiling. (Cow)
    2. Hold this pose for a few moments.
    3. Then, try to do the exact opposite and round your spine while releasing your head towards the floor, pulling your tailbone/butt towards the ground, and pulling your pubic bone forward. (Cat)
    4. Perform both movements in succession 
for 30 seconds, holding each pose for 
a few moments.

     

    6. Behind the Back Elbow to Elbow Grip

    Starting position: Sitting down on the edge of a chair, 
or standing with your arms hanging by your sides.

    1. Press your shoulders back to open up your chest by squeezing your shoulder blades together and broadening the chest.
    2. Bring your arms behind your back and grab your wrists with both hands behind your back.
    3. If you can, extend the stretch and grab both 
forearms or elbows.
    4. Hold for 30 seconds.

     

    7. Thread the Needle Shoulder Stretch

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

    1. Bend your legs so that your torso is supported as much as possible by your legs.
    2. Hold your left arm out in front of you for stability.
    3. Reach your right arm through the hole between your left arm and the floor, palm facing up.
    4. Bend your left elbow as you gently lean into your right side. You should feel a stretch in 
the back of your right shoulder.
    5. Hold for 15 seconds.
    6. Perform the same stretch on the left side.

     

    8. Doorway Pectoral Stretch

    Starting position: Stand in an open doorway.

    1. Raise each arm up to the side, bent at a 
90-degree angle, with palms facing forward. Rest your palms on the door frame.
    2. Slowly step forward with one foot and you’ll feel a stretch in your shoulders and chest.
    3. Hold for 30 seconds, deepening the stretch whenever possible.

     

     

    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. Butterfly

    Starting position: Sit on the ground and place 
the soles of your feet together in front of you. 
Let your knees bend out and fall to the ground 
as much as gravity allows them to.

    1. Place your hands on your feet and pull your heels towards you.
    2. Keep your back straight and your abs 
engaged as you let your knees relax and 
inch closer to the floor. You’ll feel the 
stretch in your groin muscles.
    3. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

     

    3. Runner's Lunge

    Starting position: Get into a push-up position with your hands and the balls of your feet on the floor, both shoulder-width apart, and a straight line running through your head down to your feet.

    1. Step your right foot to a point just outside your right hand. You should feel a stretch in your hip and groin area on the left side.
    2. If you feel comfortable and want a deeper stretch you can stretch more, lower your elbows closer to the floor instead of using your hands for stability.
    3. Hold for 30 seconds.
    4. Return to the starting position, and repeat with the left leg forward.

     

    4. Pigeon Stretch

    Starting position: Start by getting into a tabletop position on your hands and knees.

    1. 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.
    2. Straighten your left leg behind you, making sure your left knee is straight and your toes 
are pointed out behind you.
    3. Keeping your hips square, lower your 
torso towards the ground until you feel 
the maximum possible stretch that feels comfortable for you.
    4. Hold the position for 30 seconds.
    5. Repeat the same stretch on the left leg.

     

    5. 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.

     

    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. Lying Hamstring Extension

    Starting position: Lie flat on the ground with 
both your legs fully stretched out.

    1. Hold the back of the knee with both hands
 and pull the leg up towards your chest while the knee is bent.
    2. Slowly straighten the knee until you feel a stretch as you continue to hold the leg for stabilization.
    3. Lift your straight leg towards your chest 
as much as possible.
    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. Kneeling Quad Stretch

    Starting position: Place your right knee on 
the ground and your left in a kneeling position, 
at a 90 angle.

    1. Take a moment to find your balance, and once you’re ready, reach back with your right arm, and grab your ankle, or middle of your shin, depending on what’s easiest.
    2. Pull the right leg towards your butt.
    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.

     

    9. Standing Wall Calf Stretch

    Starting position: Stand directly in front of 
a wall, about 1-2 feet away from it depending 
on how long your arms are.

    1. Put your hands on the wall and slightly bend your knees.
    2. Lift your left foot, and place it behind your body so that your right foot is in front of your left foot with reasonable distance between them.
    3. Straighten your left leg completely, and keep the whole foot on the ground until you feel 
a comfortable stretch in your left calf.
    4. Hold for 15 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on 
the other leg.

     

    10. Standing Wall Calf Stretch w/ Achilles Focus

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

    1. Put your hands on the wall and slightly bend your knees.
    2. 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.
    3. 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.
    4. Hold for 15 seconds, deepening the stretch whenever it feels comfortable to do so.
    5. Relax and perform the same stretch on the other leg.

     

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