Shoulder: Arm Across Chest Stretch
1. Begin by standing tall with your back and neck straight.
2. Bring your arm across your body while using your other arm to take it slightly further.
3. Hold the stretch for 10-15 seconds and repeat four times with both arms.
1. Begin by standing tall with your back and neck straight.
2. Bring your arm across your body while using your other arm to take it slightly further.
3. Hold the stretch for 10-15 seconds and repeat four times with both arms.
Core: Cobra Stretch
1. Lie face down and keep your hands by your shoulders as if you were doing a push up.
2. Point your toes downward and slowly push your torso up until you feel your hips begin to come off the floor.
3. Hold the stretch for five seconds and repeat 10-15 times.
1. Lie face down and keep your hands by your shoulders as if you were doing a push up.
2. Point your toes downward and slowly push your torso up until you feel your hips begin to come off the floor.
3. Hold the stretch for five seconds and repeat 10-15 times.
Hip Flexors: Butterfly Stretch
1. Sit on the floor with your back straight.
2. Bring the soles of your feet together in front of you with your knees bent to the side.
3. Pull your heels towards you while relaxing your knees to the floor.
4. Hold for 30 seconds.
1. Sit on the floor with your back straight.
2. Bring the soles of your feet together in front of you with your knees bent to the side.
3. Pull your heels towards you while relaxing your knees to the floor.
4. Hold for 30 seconds.
Glutes: Figure 4 Stretch (Pretzel Stretch)
1. Lie on your back with both knees bent and cross one leg over the other so your ankle is on your opposite knee.
2. Bring both knees towards your chest by gently pulling the uncrossed leg until you feel a stretch in your buttock.
3. Hold the stretch for 30 seconds and repeat three times with each leg.
1. Lie on your back with both knees bent and cross one leg over the other so your ankle is on your opposite knee.
2. Bring both knees towards your chest by gently pulling the uncrossed leg until you feel a stretch in your buttock.
3. Hold the stretch for 30 seconds and repeat three times with each leg.
Quadriceps: Standing Quad Stretch
1. Stand near a wall or sturdy exercise equipment for support.
2. Grasp your ankle and gently pull up and back until you feel a stretch in the front of your thigh. Tighten your stomach muscles to maintain good posture.
3. Hold for 30 seconds and switch legs.
1. Stand near a wall or sturdy exercise equipment for support.
2. Grasp your ankle and gently pull up and back until you feel a stretch in the front of your thigh. Tighten your stomach muscles to maintain good posture.
3. Hold for 30 seconds and switch legs.
Hamstrings: Toe Touches
1. Begin by standing with your legs and back straight.
2. Keep your legs straight and bend at the hips until you touch your toes.
3. Hold for 5-10 seconds and repeat as needed.
(This stretch can also be done in a seated position on the floor.)
1. Begin by standing with your legs and back straight.
2. Keep your legs straight and bend at the hips until you touch your toes.
3. Hold for 5-10 seconds and repeat as needed.
(This stretch can also be done in a seated position on the floor.)