Stretching Day 17 – Habit Nest

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    Stretching Day 17

    DYNAMIC WARMUP

    1. Walking Jacks (or Jumping Jacks)

    1. Stand straight, with your feet shoulder-
width apart.
    2. As you lift both arms (arms should be straight) from your sides in a circular motion, step to the right with your right foot.
    3. Bring your arms down in the same circular motion while returning the right leg to its original position.
    4. Lift both arms again in a circular motion 
and step out to the left with your left foot.
    5. Repeat 10-15 times on each side, for a total 
of 20-30 repetitions.

    2. Clam Opener w/ Side Plank

    1. Lie on your right side on the floor, using your right forearm to hold your upper body up and with your legs on top of each and your knees bent up to about hip level.
    2. In one motion, while squeezing your glutes and keeping your core nice and tight, open your knees as widely as you can, and lift the right side of your body off the floor by pushing off the floor with your right knee and forearm.
    3. Hold for 1-2 seconds, and then return to the starting position.
    4. Repeat this 10-15 times on the right side, and then 10-15 times on the left side, for a total of 20-30 repetitions.

     

    3. Towel Snatch

    1. Position your body as though you were going 
to perform a plank, with
    2. Grab a towel, t-shirt, band, or any sturdy, lightly stretchable object you can pull between your hands. Hold the ends of it and let your hands naturally drop down below your waist as if you were simply holding it.
    3. Bend your knees slightly to get into a high squat position.
    4. Hold the object taut, as if you’re attempting to rip it in half (make sure you’ve chosen a fabric that can withstand this).
    5. As you pull it, keep your hands and arms straight and do not move your elbows. Move your hands up from your body, all the way over your head, and then bring them back towards your waist, ensuring that you are pulling the object the entire time.
    6. Perform the movement 15-20 times.

     

     

    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. Lateral Side to Side Neck Rotation

    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 turn your head directly to the right, 
as if you were trying to turn around and see what was behind you. Hold the stretch for 3-5 seconds, then return to the starting position.
    2. Perform the same movement on the other side, hold for 3-5 seconds, and then return to the starting position.
    3. Repeat both stretches in succession for 
a total of 30 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. 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.

     

    5. Standing Oblique Stretch

    Starting position: Stand with your feet slightly wider than hip-width apart, and with a slight bend in the knees.

    1. Place your right hand on your hip, and raise your left arm straight up above your body.
    2. Lean your torso towards the right, bending 
at the right side of the waist. Keep the knee 
on the leg you’re leaning towards slightly bent.
    3. Try not to actually move your hips, but simply bend towards the right until you feel a stretch in your left obliques (the muscles on the left side of your abdomen).
    4. Hold for 15 seconds.
    5. Relax, and then repeat the same stretch 
on the other side.

     

    6. Cross Arm Shoulder Stretch

    Starting position: Stand comfortably, with your feet shoulder-width apart, and hold your arms 
out horizontally.

    1. Cross your left arm across your chest, so that your left fingers are pointing towards the right side of your body.
    2. Support your left arm with the elbow crease 
of your right arm, or use your right hand to hold your left arm in place against your chest.
    3. Use your right arm to pull your left arm in towards your body, so that you feel a stretch 
in your left shoulder.
    4. Hold for 15 seconds.
    5. Relax, and then perform the same stretch 
on the right shoulder.

     

    7. 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.

     

    8. Forearm Stretch w/ Hands On Surface

    Starting position: Stand in front of a surface 
like a bench, bed, table, couch, or any surface 
that is about waist level or a little bit lower.

    1. Place your fingers on the edge of the surface and drop your wrists down, so that your palms are facing up and your fingers are pointing towards your body.
    2. Lean forward until you feel a comfortable stretch in your forearms and wrists.
    3. Hold for 15 seconds.
    4. Now, turn your hands over so that your 
palms are facing the surface and your 
fingers are pointing away from your body.
    5. Drop your wrists down and lean forward 
until you feel the stretch in your forearms 
and wrists.
    6. Hold for 15 seconds.

     

     

    LOWER BODY STRETCHES

    1. 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.

    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. 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.
    2. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

     

    3. 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.

     

    4. Lying Hip Extension

    Starting position: 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.

    1. Lift your right leg and cross it over your left knee so that your right leg is resting, open, 
on your left leg.
    2. 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.
    3. Open your right hip by pulling your right 
leg towards the ground.
    4. Hold for 30 seconds, and then perform 
the same stretch on the other side.

     

    5. 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.

     

    6. 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.

     

    7. Lying Quad Stretch

    Starting position: 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).

    1. 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.
    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.

     

    8. Reclining Angle Bound Pose

    Starting position: Lie flat on your back with your knees bent and your feet flat on the ground.

    1. Turn your feet so now the sides of your feet are on the ground and there is an open space between your knees.
    2. Bring the soles of your feet together, pull them up towards your butt as much as you can.
    3. Allow your knees to open up and drop closer to the floor.
    4. Hold for 30 seconds.

     

    9. 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.

     

    10. 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.

     

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