Stretching Tips
* Always move slowly when stretching. Take this time to relax and focus on your breathing.
* Depending on what you choose, music can help energize or relax you. Keep your goal in mind when selecting your stretching soundtrack.
* When lying on your back, ALWAYS move your legs one at a time. Sudden movements with both legs can strain the muscles of the lower back.
* Stretch ONLY to the point of gentle tension. If something hurts, stop immediately. Stretching should feel good.
* Try to stretch at least twice a week. This workout can take as little as 7-10 minutes, or as long as you'd like. A few minutes every week can improve your performance, prevent injuries, and put your mind at ease. Enjoy.
| Progressive Stretching |
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1. Full-Body Stretch Lie on your back, arms reaching overhead, legs extended. Point your toes and reach with your fingertips, making your body as long and tall as possible. Breathe deeply and relax into the floor. |
2. Back & Hip Flexors Lie on your back with your knees pulled into your chest, arms wrapped around them. After 10 seconds, gently curl your head up toward your knees -- be careful not to hold your breath. Hold for 15 seconds. Lower your head to the floor and stretch one leg long while holding the other knee into your chest. Hold for 15-30 seconds, then slowly switch legs. Perform all movements gently, moving one leg at a time. |
3. Lower Back With knees pulled into your chest, lower them to the right side one at a time, keeping them bent. Gently press knees to the floor and turn your head to the left. Hold, breathing deeply. Bring knees back to the center one at a time and lower to the left, turning head to the right. Keep your arms below shoulder level to minimize strain on the back. |
4. Hamstrings Lie on your back with both knees bent, feet flat on the floor. Gently extend one leg toward the ceiling and place your hands behind your thigh or calf for support. Hold in place, then slowly rotate your ankle in both directions and flex & point your toes. Relax your foot, take a deep breath in, and as you exhale, gently pull your leg closer to your head to increase the stretch. Repeat with the other leg. |
5. Hips With knees bent and feet flat on the floor, cross your right ankle over your left knee. Lift your left foot off the floor, bringing your knee in toward your chest. This should create a deep stretch in the back of your right hip. Move slowly and breathe into the stretch. Hold and repeat with the left leg. |
6. Quadriceps Roll onto your stomach and lie flat with the palm of your left hand flat on the floor and your chin resting on your hand. Reach around to your right ankle with your right hand and bring your foot slowly toward your buttocks, creating a gentle tension in the front of your right thigh. Hold and repeat with the left leg. |
7. Carefully sit up By now, your body is in a relaxed state. The easiest way to sit up without losing your mind-body connection is to bring your knees into your chest and place your hands behind your knees. Pull your abdominal muscles in tightly and rock yourself up into a sitting position. You may rock yourself a few times to create enough momentum to sit. |
8. Shoulders To relax your shoulders and neck, imagine your shoulder blades pulling down toward the floor. Slowly rotate your shoulders to the front 4 times, and to the back 4 times. Stretch your arms long and wrap them around yourself in a big hug. Be sure to keep your abs pulled in tightly to support your back. Gently tuck your chin to your chest and breathe deeply. |
9. Upper Back & Chest Lace your fingers together in front of your chest, palms facing you. Relax your shoulders and press your arms straight out in front of you. You should feel a nice stretch through your upper back. Release your arms and lace your fingers behind your lower back. Again, press your shoulders down and feel a stretch through your chest. Breathe deeply. |
10. Lower Back & Buns Sit up tall and cross your legs with the left leg in front. Take a deep breath and as you exhale, stretch over your right knee, leading with your chest. Hold, then reach to the center, feeling a stretch through your buns and inner thigh. Use your hands to press yourself up and change legs. With the right leg in front, stretch over your left knee. Again, stretch to the center. |
The Big Finish Now, sit up tall. Pull your abs in tight and press your ear over to your shoulder. Hold and stretch to the other side. Bring your head back to the center, take a deep breath and reach your arms up overhead. Pause for a few seconds, then relax your shoulders, exhale, and slowly lower your arms.Congratulations! You are finished for today! |
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