Bar/Band Twist Start Right Turn Left Turn Stand with both feet facing forward, double shoulder width apart, with legs slightly bent. Use the bar or band to keep your upper body straight, with your elbows high, as you slowly twist around in both directions. Do not move quickly during this stretch and do not force the stretch. Bicep Wall Stretch Place the palm, your inner elbow, and shoulder of one arm against the wall. Keeping your arm in contact with the wall, exhale and slowly turn your body away from the wall to feel the stretch in your biceps and chest Adjust the hand position either higher or lower and repeat to stretch the multiple bicep and chest muscles Hold this stretch for 10-15 seconds. Hamstring Stretch Stand with one foot forward and one foot back. Straighten the front leg and bend the back knee. Now, lean forward, pivoting at the hips, and place your hands on the thigh of the bent knee. Hold this stretch for 10-30 seconds and then repeat with other leg. Lower Back-Cat Stretch Start Finish Start on all fours, pointing your fingers forward, and your toes behind. Your back should be flat, and then drip your head downward, pushing your shoulder blades upward and outward as you elevate your upper back. Hold this stretch for 10-15 seconds. One Leg Over Stretch Start out by sitting on the floor with one leg straight, toes pointing upward. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee. Exhale, slowly pulling the bent knee across your body. Hold this stretch for 10-15 seconds. Pectorals Stretch Hold your elbows at shoulder height with the fingers near your ears. Start by squeezing your shoulder blades together and pulling the elbows back. To finish you release the stretch by bringing your elbows in front of your ears. Don’t arch your lower back and continue straight ahead throughout the stretch. Repeat as a continuous, controlled fluid sequence 10-12 times. Shoulder Strangle Stretch Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint Exhale and slowly pull your upper arm in toward your chest You want to keep your hips and shoulders facing forward throughout the stretch Hold this stretch for 10-15 seconds. Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute. Spine Curve Begin the stretch by laying on your on the floor with your hands close to your chest, fingers pointing toward the front. Exhale, pushing yourself up with your arms and contracting your buttocks, while keeping both feet firmly on the floor. (Look up toward the ceiling, to also feel the stretch in your neck) Hold this stretch for 10-15 seconds. Static Knee Bend Stand with your feet together. Bend one knee, keeping it close to the other knee, and hold the ankle with the opposite hand. Pull the heel toward your gluteals and push your hips forward. Hold this stretch for 10-30 seconds. Repeat on the other leg. Toe Grab Stretch Start out by sitting on the floor with your heels together, holding both feet you’re your hands Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet. Hold this stretch for 10-15 seconds. Triceps Extension Extend one hand down the center of your back. Your fingers should be pointing downward. Use your other hand to grasp the elbow. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine. Hold this stretch for 10-15 seconds. Trunk Extensions Stand with your feet about three feet apart with one foot pointed forward and the other turned out about 90 degrees. Bend toward the turned – out foot and stretch the upper arm up over your head. Rest the lower hand on your ankle or calf. Turn your head to look up to the ceiling. Hold this stretch for 10 to 30 seconds… Repeat on the other side.
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