STEP 1: Lunging Hip Flexor Stretch

Target Areas: Stretches hips, quads and glutes.

Step by step guide:

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip toward the floor.
• Squeeze your butt; this will allow you to stretch your hip flexor even more.
• Hold for 30 seconds to 2 minutes.
• Switch sides and repeat.

 

STEP 2: Lying Pectoral Stretch

Target Areas: Chest & shoulders

Step by step guide:

• Lie on your stomach with both arms extended to the sides so your body is in a T shape.
• Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
• As your mobility increases, you'll be able to stretch further and roll your body further.
• Repeat on the other side & hold for 60 seconds.

 

STEP 3: Knee to Chest Stretch

Target Areas: Stretches lower back, hips and hamstrings. 

Step by step guide:

• Lie on your back with both legs extended.
• Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other leg.

 

STEP 4: Seated Neck Release

Target Areas: stretches neck

Step by step guide:

• Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
• Drop your left ear to your left shoulder.
• To deepen the stretch, gently press down on your head with your left hand.
• Hold for 30 seconds to 2 minutes.

 

STEP 5: Lying Quad Stretch

Target Areas: stretches quads

Step by step guide:

• Lie on one side.
• Keep your bottom leg straight and bend your top knee so your foot is by your butt.
• Hold your top foot with your hand, pulling it toward your butt.
• Keep your hips stable so you're not rocking back as you pull.
• Hold for 30 seconds to 2 minutes.
• Switch sides and repeat.

 

STEP 6: Sphinx Pose

Target Areas: stretches lower back, chest and shoulders

Step by step guide:

• Lie on your stomach with your legs straight out behind you.
• Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
• Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
• Sit up just enough to feel a nice stretch in your lower back. Don't hyperextend, and stop immediately if you start to feel any discomfort or pain.

 

STEP 7: Extended Puppy Pose

Target Areas: stretches back, shoulders and glutes

Step by step guide:

• Start on all fours.
• Walk your arms forward a few inches and curl your toes under.
• Push your hips up and back halfway toward your heels.
• Push through the palms of your hands to keep your arms straight and engaged.
• Hold for 30 seconds to 2 minutes.

 

STEP 8: Pretzel Stretch

Target Areas: stretches quads, glutes, obliques, hips and back

Step by step guide:

• Lie on your left side with your head resting on your arm.
• Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
• Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
• Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
• For more of a spinal twist, turn your head to look over your right shoulder.

 

STEP 9: Reclining Bound Angle Pose

Target Areas: stretches inner thighs, hips and groin

Step by step guide:

• Lie on your back.
• Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
• Hold for 30 seconds to 2 minutes.

 

STEP 10: Standing Quad Stretch

Target Areas: stretches quads

Step by step guide:

• Stand with your feet together.
• Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
• If you need to, put one hand on a wall for balance.
• Squeeze your glutes to increase the stretch in the front of your legs.
• Hold for 30 seconds to 2 minutes.
• Repeat on the other leg.

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