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    Stretching Day 31

    DYNAMIC WARMUP

    1. Y Raise

    1. Stand upright, feet shoulder-width apart.
    2. With a slight bend in your elbows, raise your arms upward and out to the sides, making a “Y” formation until elbows are aligned with each ear. Contract shoulder muscles.
    3. Slowly lower arms, maintaining control to complete one rep.
    4. Remember, the point is to feel the resistance and tension. Keep your shoulder and upper back muscles flexed throughout the movement.
    5. Perform 20-30 repetitions.

    2. Bird-Dog

    1. Begin on all fours in a table-top position with your knees directly under your hips and your hands under your shoulders.
    2. Maintain a neutral spine by engaging your abdominal muscles and slightly draw your shoulder blades together.
    3. At the same time, slowly, and in a controlled manner, raise your right arm and your left leg as high as you can while keeping your shoulders and hips parallel to the floor.
    4. Hold the position for a few moments, and then return to the original table-top position.
    5. Then, at the same time, raise your left arm and your right leg as high as you can while keeping your shoulders and hips parallel to the floor.
    6. Perform the exercise on each side 10-15 times for a total of 20-30 repetitions.

     

    3. Air Squat to Calf Raise

    1. Stand upright with your feet a little wider than hip-width apart and your toes turned slightly out. If you can, engage your abdominal muscles and broaden your chest by gently pulling your shoulder blades in toward each other.
    2. Bend your knees slowly, pushing your glutes and hips out and down behind you as if you’re sitting down on a chair. Keep your head and shoulders aligned with your knees and your knees aligned with your ankles.
    3. Lower your body until your thighs are parallel to the ground. Keep your knees aligned with your toes (without surpassing them) as you lower yourself as straight down as possible. Straighten your legs to come up and squeeze your glutes as you approach the starting position.
    4. Don’t stop at the starting position, rather when your legs are straight, lift up onto your tiptoes while also lifting your arms straight up above your head reaching for the ceiling.
    5. Come down onto your feet, and relax your arms before beginning again with the squat.
    6. Repeat the entire sequence for the stated amount of repetitions.

     

     

    UPPER BODY STRETCHES

    1. 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.

    2. Side Neck Stretch w/ Upside Down Palm on Wall

    Starting position: Stand an arm’s length away from the wall and place your right hand on the wall, arm straight with your fingertips facing towards the ground.

    1. Standing straight up, bend your neck to the left, trying to touch your left shoulder with your left ear.
    2. Hold for 15 seconds.
    3. Repeat on the other side.

     

    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. Seated Forward Curl

    Starting position: Sit in a chair with your feet flat on the ground.

    1. Bending at the waist, bend your whole 
upper body towards the floor, as if you 
were trying to touch your chest to the floor.
    2. Stretch and hold for 30 seconds, 
trying to deepen the stretch as you relax.

     

    5. 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.

    6. Wall Lat Stretch

    Starting position: Standing in front of a wall, 
place your hands on the wall about shoulder level.

    1. Bend at the waist and lower your torso as much as possible until you feel a stretch in your lats (the sides of your back).
    2. Hold for 30 seconds, deepening the stretch whenever possible.

     

    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. 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.

     

    9. 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.

     

    10. Lying Full Body Extension

    Starting position: Lie on your back with your arms outstretched comfortably above your head.

    1. Reach your arms above your head and push through your fingertips to elongate your 
spine and torso.
    2. At the same time, stretch the lower half of 
your body through your heel, also with the 
aim of elongating your spine and torso.
    3. Hold for 30 seconds.

     

     

    LOWER BODY STRETCHES

    1. Warrior II Pose

    Starting position: Stand with your feet double shoulder length apart and your arms extended horizontally with your palms facing down.

    1. Turn your left foot our about 90 degrees, and then bend your left knee into a lunge. Your right foot should still be pointing forwards. If this feels too comfortable, try to widen the distance between your legs by swiveling your left leg further away from the right foot.
    2. Turn your head to the left and look over your fingers.
    3. Hold for 30 seconds, and then return to the starting position.
    4. Perform the same sequence with your right side and hold for 30 seconds.

    2. Reverse Tabletop

    Starting position: Sit on the floor with your feet shoulder-width apart and place your hands about shoulder-width apart as close to your shoulders as possible, with fingers facing away from your face.

    1. Flatten your fleet on the ground, and lift your whole body off the ground using your palms and feet glutes, and back muscles.
    2. Try to reach your hips towards the ceiling as high as you can, as you relax your head and neck and look up towards the ceiling.
    3. Hold for 30 seconds.

    3. 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.

     

    4. Pry Squat

    Starting position: Stand with feet about 1.5 shoulder-distance apart with your feet comfortably pointed outwards away from your body.

    1. Sit into a squat and place your elbows on the inside of your knees. Feet should be pointed outwards away from your body. If you can’t do this, get into a comfortable squat, and lean your hands on your elbows for support.
    2. While trying to make sure both feet are completely flat on the ground, deepen the squat as much as you can by lowering closer to the floor.
    3. Use your arms to press your knees as far out as is comfortable while still maintaining a tight core and proper squat form with your spine as straight as possible, without arching your spine.
    4. Hold for 30 seconds and deepen the stretch whenever possible.

     

    5. 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.

    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. 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.

    8. Seated Single Leg Hamstring Stretch

    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.

    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. Extended Triangle Pose

    Starting position: Stand with your feet hip-width apart. Step your right leg out to the side while shifting your foot, so the toes on your right foot are facing out.

    1. Stretch both arms out to your sides at shoulder height.
    2. Shift your torso to the right and extend down, reaching your right arm towards your right foot as far as you can.
    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.

     

    11. 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.

     

    12. 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.