Stretching Day 7 – Habit Nest

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    Stretching Day 7

    DYNAMIC WARMUP

    1. Inch Worm Walk Out

    1. Stand straight up with feet hip-width apart. Keep knees slightly bent.
    2. Bend at the waist and fold over in a slow and controlled manner to reach your hands to the ground. Bend your knees as much as necessary to actually have your hands firmly planted on the ground.
    3. Walk your hands forward until you find yourself in a push-up position.
    4. Hold the push-up position for 1-2 seconds, squeezing your core, butt, and hamstring muscles.
    5. Walk your hands back to your feet until you’re comfortable enough to stand up again.
    6. Repeat for 10-15 repetitions total.

     

    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. Knee Hug

    1. Stand with your feet shoulder-width apart.
    2. Keep your core tight and your spine straight throughout the following movements.
    3. Lift your right knee up to your chest as high 
as possible, then grab it with both hands and pull it towards your chest until you feel a stretch in the top of your butt.
    4. Hold for a few moments, and then return 
to a simple standing position.
    5. Repeat the motion with the left leg.
    6. Perform the movement on each leg 
10-15 times for a total of 20-30 repetitions.

     

     

    UPPER BODY STRETCHES

    1. 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.

    2. 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.

    3. 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.

    4. Static Y Hold

    Starting position: Stand straight with your 
arms by your side.

    1. Keeping your arms completely straight, 
lift them above you to create a Y shape 
with your torso and your arms.
    2. Without moving your torso, and without bending your arms at all, try to pull your 
arms back behind your body to open 
the shoulder muscles as much as feels comfortable and right.
    3. Hold for 30 seconds.

    5. Open Book Chest Stretch

    Starting position: Lie down on your left side, 
with both knees bent and legs lying on top 
of each other on the ground.

    1. Stretch your left arm out so it's extended horizontally to the side of your body, with 
the palm facing up.
    2. Extend your right hand, and place it directly on the left hand, so now both of your arms and legs are simply lying on top of each other.
    3. Without moving your legs at all, raise your right arm and, making a semi-circle, twist your head and torso to the other side as you try to place your right arm on the floor to the right side of your body, as if you were an open book.
    4. Hold the stretch for 30 seconds.
    5. Repeat the same stretch on the other side.

    6. 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.

    7. 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.

     

     

    LOWER BODY STRETCHES

    1. 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.

    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. 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.

    5. 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.

    6. 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.

     

    7. 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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