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Stretching Day 60

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. 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.

 

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. 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.

 

 

5. 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.

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. 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.

 

8. 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.

 

9. 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.

 

10. 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.

 

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. 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.

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. 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.

 

5. 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.

6. Seated Forward Fold Hamstring Stretch

Starting position: Sit down on the floor and straighten both legs in front of you while 
sitting upright.

  1. With both arms, reach towards your feet as far as you can while only bending the upper body at the waist and keeping your spine straight.
  2. Hold for 30 seconds, deepening the stretch whenever it feels comfortable to do so.

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. Wig-Wag

Starting position: Lie on your back, with your knees bent on the floor and your arms to the side.

  1. Pull your right leg towards your chest and twist your body to the left, trying to touch your right knee to the floor on the left side of your body.
  2. Use your left arm to pull your leg and deepen the stretch to the extent it feels good and comfortable.
  3. Hold for 30 seconds, deepening the stretch whenever possible.
  4. Return to the starting position, and then perform the same stretch on the other side.

9. 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.

 

10. 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.

 

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. 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.