Stretches

Spinal Twist

Spinal Twist

Sit in chair keeping posture upright to lengthen the spine Hips remain square and feet point forward Turn upper body to the right and place your right hand on back of chair. Deepen the twist by looking over the right shoulder. Hold stretch 8 to 10 breaths, come back...

Neck Rolls

Neck Rolls

Sit up straight in a chair or the floor Look up toward ceiling, keeping neck long, and hold for five breaths Bring left ear to left shoulder and hold for five breaths Roll head down to your chest and hold for five breaths Roll head to the right and hold for five...

Cobra Pose

Cobra Pose

Lie on floor or yoga mat facedown with thighs, shins and the tops of your feet pressing firmly into the floor Hands are placed under the shoulders, elbows tucked in and pointing toward feet Inhale and lift chest by pushing hands firmly into the mat and straightening...

Side bend

Side bend

Stand with feet together and reach arms overhead with palms together As you inhale bend your body to the right pressing hips to the left Lengthen the body making sure not to cave either forward or back Hold for a count of 5 then move back to center, and stretch to the...

Runners lunge

Runners lunge

Come to plank Bring left foot up and around and to the outside of your left hand Hold this stretch for 5-10 seconds, then bring left foot back into plank position Repeat the same movement on the right side. Perform 10 reps on each leg    

Back stretch

Back stretch

Place feet hip-width apart—sit or stand Bring right hand above your head, bend elbow and bring your right palm to touch your back Stretch left arm to the side, bend elbow and bring hand behind your back moving the left fingertips to meet the right then clasping the...

Runner’s Lunge

Runner’s Lunge

Come to plank Bring left foot up and around and to the outside of your left hand Hold this stretch for 5-10 seconds, then bring left foot back into plank position Repeat the same movement on the right side. Perform 10 reps on each leg  

Back Stretch

Back Stretch

Place feet hip-width apart—sit or stand Bring right hand above your head, bend elbow and bring your right palm to touch your back Stretch left arm to the side, bend elbow and bring hand behind your back moving the left fingertips to meet the right then clasping the...

Back of Thigh Stretch

Back of Thigh Stretch

Place one foot up on a low surface about knee high with your hands on the thigh. Keep the knee of this leg straight with the toes pointing forward. Bend forward from the hips—not the waist. Keep your lower back flat by bringing your chest towards your knee rather than...

Upper Calf

Upper Calf

Stretch your arms in front of you and place both hands on a sturdy object. Stand with feet comfortably apart with toes pointing towards the wall. Put one leg back about 12 inches from the other, keeping the knee straight and your foot flat on the ground. Bend the knee...

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