Stretching Day 8 – Habit Nest

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    Stretching Day 8

    DYNAMIC WARMUP

    1. Side Plank w/ Twist

    1. Position yourself in a side plank, 
left shoulder over left elbow and 
body in a strong, straight line.
    2. Reach the fingertips of your right hand 
toward the ceiling.
    3. Engage your core and turn your torso forward. Bring your right hand down and position it between your torso and the floor, as though you were trying to twist and reach the rest 
of the room behind you.
    4. Slowly rotate back to starting position. 
Repeat on the other side to complete one rep.

     

    2. Roundhouse Kick to Squat

    1. Get into a squat position by bending your knees, keeping your spine in a straight line, tucking your pelvis in, engaging your abdominal muscles, and pushing your 
glutes and hips down and out behind 
you as if you were trying to sit in a chair.
    2. Stand up from the squat position, 
and as you do, shift your body to the right, raise your left foot, and kick out to the left.
    3. As you’re bringing your leg back to the floor, enter into the original squat position.
    4. Perform 10-15 repetitions on each side 
for a total of 20-30 repetitions.

     

    3. Glute Bridge

    1. Position yourself with your back on the ground, knees bent and feet on the floor, hip-width apart, shins perpendicular to the floor.
    2. Engage your core by first flattening your 
back onto the ground. Imagine a string 
pulling your belly button into your spine.
    3. Brace your core and drive your hips and 
chest upward at the same time until your torso, hips, and thighs form a 45° angle
 to the floor.
    4. Contract your glute muscles and hold 
for a count of 2.
    5. In a controlled movement, return to 
starting position.
    6. Repeat 20-30 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. 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. 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.

     

    5. 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.

    6. Reverse Prayer

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

    1. Bring your hands behind your back, with the backs of your hands facing each other and your fingers facing down.
    2. From there, if possible, flip your hands in the other direction so your fingers are facing up.
    3. Then, if possible, turn your palms to face each other and press them together, slightly drawing your elbows back to open your chest and shoulders.
    4. Hold for 30 seconds.

     

    7. 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.

     

    8. 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 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.

    3. 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.

    4. 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.

    5. 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.

     

    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. 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.

     

    8. 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.

     

    9. 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.

     

    10. 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.

     

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