Stretching Day 3 – Habit Nest

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    Stretching Day 3

    DYNAMIC WARMUP

    1. World's Greatest Stretch

    1. Start on your hands and knees in push-up position on the floor, with your wrists directly under your shoulders and your body in one straight line from the top of your head down to your heels.
    2. Step your right foot forward next to your hand, and bend forward so that the right knee is over the right ankle and you feel a stretch in your left hip flexor.
    3. Place your left hand on the ground inside of the right foot for stabilization, and then twist your body to the right, towards your right leg, reaching the right hand up toward the sky. Turn your neck towards your outstretched arm in the same motion and look just beyond your fingertips.
    4. Return your hand to the floor, bring your right leg back so that you find yourself in the original push-up position.
    5. Repeat the above on the other side.
    6. Perform 5-10 repetitions on each side for a total of 10-20 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. Standing Hip Circles

    1. Stand straight with your feet a little wider than shoulder-width apart.
    2. Slightly bend your knees and place your hands on your hips.
    3. Rotating clockwise, make as big of a circle as you can with your hips, bending your torso at the waist backwards, to the side, and forwards as you rotate your hips. Perform 10-15 repetitions.
    4. Then, perform 10-15 repetitions rotating your body counterclockwise.

     

     

    UPPER BODY STRETCHES

    1. 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.

    2. Forward & Backward 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 up.

    1. Stand straight with your feet hip-width 
apart and arms down by your sides.
    2. Gently reach your chin directly forward in front of you as far as you can, as if you were trying to touch the wall in front of you with your chin.
    3. Hold the stretch for 3-5 seconds, then return 
to the starting position.
    4. Pull your chin inward, as if you were trying 
to pull it into your spine. Hold for 3-5 seconds, and return to the starting position.
    5. Repeat both stretches in succession for 
30 seconds.

    3. 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.

    4. 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.

    5. Floor Angel

    Starting position: Lie on your back, with your knees bent and your feet flat on the ground. 
Legs should be comfortable, so separate them 
as much as feels comfortable. They’re not included in the stretch!

    1. Position both arms to the side of your body 
at a 90-degree angle, with your palms facing 
up towards the ceiling.
    2. Try as much as feels right and comfortable 
to have the entirety of your arms and shoulders touching the floor behind your body.
    3. Keeping your arms on the floor (or as close 
to it as possible for you), slowly raise your arms up over your head until they are fully extended and reach out above your head (with your arms still touching the floor) to until you feel a nice stretch for a few moments in your shoulders and chest.
    4. Lower your arms back to the original position, again, while keeping them on the floor.
    5. Repeat both positions sequentially for 
30 seconds, switching every few moments.

    6. 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.

    7. Behind the Back Tricep Extension

    Starting position: Stand comfortably, with your feet shoulder-width apart.

    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. Hold for 15 seconds.
    4. Relax, and then perform the same stretch on the left tricep.

     

     

    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. 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.

    3. 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.

    4. 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.

     

    5. 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.

    6. 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.

    7. Standing Quad Stretch

    Starting position: Stand with your whole 
body relaxed.

    1. While balancing on your left foot, grab the bottom of your right shin, where it meets 
your foot, by bending your leg behind you.
    2. Tuck your pelvis in, and pull your shin 
toward your butt (glutes), making sure your knee is pointing to the ground, or as close to the ground as possible.
    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.

    }