Hamstring and back stretch

You should feel this stretch throughout your entire backside — heel, calf, hamstring, lower back, and lats. Try not to tighten your shoulders and round your back during this stretch. Stay in your comfort zone during this stretch. Remember that you’re introducing range of motion, not trying to increase your overall flexibility.
To do this stretch, follow these steps:

1. Stand with your feet in a wide stance about hip-width apart.
2. Extend your left leg so your heel on your right leg remains on the floor and your toes on the left leg are lifted toward the ceiling.
3. Bend your right knee as you slowly press your hips back (see Figure a).
4. Reach your right hand toward your left toes or the outside of your left leg (see Figure b).
5. Hold the stretch for 30 seconds and then repeat on the other side.

A few do’s and don’ts for this stretch:

• Do tilt your pelvis back.
• Do try to keep your back flat.
• Do keep your foot flexed and your toes pointed up.
• Don’t bounce or force the stretch.
• Don’t tighten up your shoulders or round your back.

Standing calf and hip flexor stretch

Stretching the calf and the hip flexor together is valuable because they affect each other. If your calf is tight, it may limit the movement in your hip flexor. If your hip flexor is tight, then it may limit your range of motion in your calf.
To do this stretch, follow these steps:

1. Stand tall with your left foot back far enough to still keep your heel on the ground (see Figure a).
2. Bend your right knee and reach your left arm overhead as you press your hip forward (see Figure b).
3. Squeeze your buttocks to feel the stretch a little deeper in your hip flexor and calf. As you stretch your arm overhead and press your hip forward, you should feel as if your spine is lengthening, not shortening or compressing.
4. Hold the stretch for 30 seconds and then repeat on your other leg.

A few do’s and don’ts for this stretch:

• Do reach up and back, not just back.
• Do work on getting your heel to stay on the ground.
• Don’t arch your back.
• Don’t relax your abdominal muscles — keep your bellybutton toward your spine.

The chop

The chop, which is so named because it sort of looks like the move a person makes when chopping wood, is the king of all functional stretches because it stretches your buttocks, back, abs, and chest all at the same time. This stretch also prepares your body for any twisting, reaching, or bending you may be doing in your workout.
To do this stretch, follow these steps:

1. Stand up tall with your feet hip-width apart and your arms at your sides.
2. Bend your knees and pivot on your left big toe as you lift your left heel. Your right foot remains on the ground and faces forward (see Figure a).
3. Twist your hips to the right and reach both of your arms down and behind you.
4. Hold the position for one long, deep breath.
5. Come back to center and continue to turn your hips as you reach both arms overhead to the left (see Figure b).
6. Hold this position for one long, deep breath. You should feel the stretch in your right hip flexor, obliques, and chest.
7. Repeat the stretch from right to left for six to eight repetitions, and as you get stronger, work your way up to two sets of eight repetitions. To protect your back and spine, your hips should move with you and not remain forward throughout the moves.

A few do’s and don’ts for this stretch:

• Do inhale as you reach up, and exhale as you bring your arm back down.
• Do lengthen your spine throughout the movement.
• Do hold your abdominals tight to protect your back.
• Don’t arch or compress your lower back.
• Don’t let your knees bow in or collapse inward.
• Don’t swing or create too much momentum; keep the movement fluid and under control.

Torso twists

This stretch warms up your whole body, as well as stretches your abs, back, and shoulders. It also prepares your body for any twisting or reaching that many sports and activities require.
To do this stretch, follow these steps:

1. Stand tall with your feet apart, your abs and chest lifted, your shoulders back and down, and your hands clasped together at chest level (see Figure a).
2. Inhale and as you exhale, bend your knees and pivot on your left big toe, turning your hips and shoulders to the right (see Figure 2b). Keep your feet wide and your knees bent. This stance keeps your center of gravity low and makes keeping your upper body relaxed easier.
3. Repeat on the left side (see Figure c).
4. Repeat the stretch for 16 to 20 repetitions, keeping your arms and shoulders relaxed so that the momentum of hips moves your elbows behind you.

A few do’s and don’ts for this stretch:

• Do keep your knees bent at all times.
• Do keep your abdominals lifted.
• Don’t force or jerk the movement, because the movement should flow from side to side.
• Don’t lock your knees or keep your hips facing the front.

Alternating knee lifts

Alternating knee lifts are meant to not only warm up your entire body but also to give you a great dynamic stretch in your hips, buttocks, thighs, and lower back.
To do this stretch, follow these steps:

1. Stand tall with your feet together and your hands to your side.
2. Inhale and as you exhale, lift your left knee toward your chest (see Figure a).
3. Grab underneath your knee with both hands to lift your leg a little higher. Actively use your hands to lift your knee as close to your chest as possible. Lifting your knee a tiny bit higher stretches your buttocks and hamstrings a lot more.
4. Lower your leg down to starting position and repeat the exercise on your other leg (see Figure b).
5. Repeat the stretch for 16 to 20 repetitions. For a simple variation, lift your knees to the side rather than forward. As you become more advanced, try to raise up on the toes of the foot on the floor.

A few do’s and don’ts for this stretch:

• Do stand up tall and bring your knee to your chest, not your chest to your knee.
• Do exhale every time you lift your knee.
• Do keep your chest lifted and shoulder blades down.
• Don’t grab the top of your kneecap.
• Don’t tilt your pelvis under.
• Don’t yank or forcefully pull on your knee — the movement should be smooth.

Making stretching a part of your warm-up

Like a good play or movie, a good warm-up has three acts or phases. These three phases are important because, first, they mimic the movements you’ll be doing in a slower, less vigorous fashion to help prevent injury. Second, the dynamic moves allow you to increase your range of motion. And finally, the static stretching phase helps you increase muscle length, which results in increased flexibility.
In this case, the three acts are as follows:

1. The rehearsal phase: In this phase, you should perform moves that mimic what your workout will be. For example:
• If you’re going jogging, start with a very light trot or walk.
• If you’re going to play tennis, spend a few minutes volleying the ball back and forth.
• If you’re taking an aerobics class, spend a few minutes doing light choreography.
2. The dynamic stretching phase: This phase refers to general, full-body moves that aren’t directly related to your intended activity. Such moves should be large range-of motion moves, traveling through all three planes of motion. They should be dynamic in nature, fluid, and rhythmic.
3. The multijoint static stretching phase: After a few minutes of mimicking your workout, and then going through some integrated, dynamic stretches, your body will be warm enough to perform a few multimuscle static stretches to introduce length to the muscles and mobility to the joints.

Never start your warm-up with static stretches. Always take a few minutes to perform the rehearsal moves and the general dynamic stretches before moving into the final static Keep in mind that the goal of stretching in the warm-up isn’t specifically to increase flexibility — it’s to generally warm up the body and introduce the range of motion that the upcoming workout requires of your muscles. Therefore, don’t hold the stretches in the warm-up for as long as you do in the cool-down, and never leave your comfort zone.

The big deal about warming up

In case you’re wondering, here’s what happens to your body when you warm up:

• Bloodflow through your muscles increases, which enhances the delivery of oxygen from your blood, and the speed of your nerve impulses increases. Both of these factors make your muscles work better.
• Your heart rate increases, which primes your cardiovascular system to handle the increased load from your workout.
• Your body and tissue temperature gently increase, which helps prevent injury by slowly increasing your body’s core temperature, which allows your blood pressure to stay regulated.
• Muscular tension decreases, and your connective tissue has an enhanced ability to lengthen, which in turn enhances your performance and decreases the likelihood of injury.
• You slowly and gently ease into the right frame of mind for the exertion of a good workout. This mindset prevents you from getting tired out or overdoing it if you start out exercising too vigorously.

Here’s what may happen if you don’t warm up:

• You may pull a muscle if you start stretching out “cold” and no blood or oxygen is circulating and flowing to the area.
• You may become short of breath or dizzy from your heart rate increasing too quickly. _ You may cause injury to a joint from launching into quick movements without first loosening up the surrounding tissue.

When you try to save five minutes before you exercise and skip your warm-up, you can pull a muscle. If that happens, you can’t exercise at all for two weeks while you heal (and limp around, sleep badly, and generally live with the pain). Five minutes versus two weeks — do the math. I’m no math major, but even I can see that warming up before you work out makes more sense than not doing so.

Stress! How it affects you and your body

Excess stress can lower your immune system, make you depressed, and make you sick, but according to Pamela Peeke, MD, MPH, too much stress can also make you fat! How? Stress activates the “flight-or-fight” response, a physiological reaction designed to help your body react decisively in an emergency. When confronted with a perceived threat, your brain commands your adrenal glands to dump a large amount of the stress hormone cortisol into your bloodstream. One of the functions of cortisol is to quickly release energy stored in fat cells. Your muscles use the energy to help avert the emergency. The problem is that, even after the emergency is over, the level of cortisol in your bloodstream remains elevated to help encourage you to restock your stores of fat. In addition, stressed-out women who carry weight in their abdominal area secrete significantly more cortisol than women who don’t have excess fat around their waistline, according to a study from the University of California at San Francisco. And since abdominal fat tissue has up to four times the number of receptors for cortisol as does fat elsewhere in the body, the cells in this area are the most likely to store fat as a result of cortisol. Unfortunately, this excess tummy doesn’t just spill over the top of your low-rise jeans; it’s an indicator of increased risk for stroke and heart disease, two major killers of women over 50 years old.
What’s the solution? When it comes to reducing stress, experts consistently point to regular exercise, which can also help combat cardiovascular disease. And there’s nothing more effective to help you reduce the muscle tension brought on by excess stress than a good, invigorating stretch.

Seated ankle circles

As you get older you naturally lose range of motion in your joints, but particularly in the ankle joint. Ankle circles help increase range of motion in the joint, and they also make walking feel much more comfortable. So go ahead take your shoes off.
To do this exercise, follow these steps:

1. Sit up tall with your feet flat on the floor.
2. Place your hands under your right knee and clasp them together.
3. Use your hands to lift your knee, lifting your foot a few inches off the floor.
4. Inhale and as you exhale, circle your ankle eight times inward and then eight times outward.
5. Repeat this stretch on your other ankle. Imagine there’s a pencil attached to your big toe and you’re trying to draw the largest circle you can. Go slow enough so you draw a perfectly round circle.

A few do’s and don’ts for this exercise:

• Do sit up tall with your back straight.
• Do support the weight of your leg with your hands.
• Don’t rush the movement.

Wrist and forearm stretch

This stretch can help combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.
To do this stretch, follow these steps:

1. Sit up straight in your chair with the palm of one hand touching the fingers of the other hand. Point your fingers upward and keep your elbows lifting toward the ceiling (see Figure ).
2. Inhale and as you exhale, gently press the heel of your hand against your fingers.
3. Hold this stretch for 30 seconds and repeat on the other side.

A few do’s and don’t for this stretch:

• Do sit up tall with good posture.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t let your elbows drop.

Seated forward bend

You should feel this stretch along the back of your legs or hamstrings. By hinging at your hips and using the weight of your upper body, you also get a good stretch in your lower back. To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your abdominals tight (see Figure a).
2. Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms and head hang down toward the ground (see Figure b).
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.
4. Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’t for this stretch:

• Do feel this stretch in the back of your legs.
• Do gradually deepen the stretch with each breath.
• Don’t force the stretch.

Seated spinal rotation

Have you ever been so focused on what you’re working on at your desk that you forget there is a world going on around you? Well, this stretch not only relieves tension in your hips and back, but also it’s a good excuse to look up and see what’s going on in the outside world.
To do this stretch follow these steps:

1. Sit up tall in a chair with your left leg crossed over your right, your abdominals lifted, and your shoulders down (see Figure a). If it’s uncomfortable to cross your legs, do this stretch with both feet flat on the floor.
2. Cross your right arm over your body so your forearm rests on your left thigh, and place your left hand on the back of the seat of your chair.
3. Inhale and as you exhale, twist at your waist and look back over your left shoulder. Look over your shoulder as if you were trying to look behind you (see Figure b). Remember to keep your shoulders down and your gaze level.
4. Hold the stretch for 30 seconds, gently pressing your right forearm against your left leg as you deepen the stretch.
5. Release the stretch and repeat on the other side by crossing your right leg over your left and twisting to the right.

A few do’s and don’ts for this exercise:

• Do sit up tall — no slouching.
• Do keep your hips facing forward.
• Don’t tense up your shoulders and neck.

Chest stretch

If you sit for a long time, this stretch is one of the most effective ones to counteract the rounded shoulders and rounded back that can form over time (when you hover over that keyboard).
Your chest muscles tend to tighten with bad posture, which can pull your shoulders forward even more. This stretch helps stretch out those worn-out muscles and get you sitting tall again. To do this exercise, follow these steps:

1. Sit tall with both your feet flat on the floor and your back flat against the back of your chair.
2. Clasp your hands together behind your head (see Figure a) and inhale.
3. As you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling (see Figure b).
4. Hold the stretch for 30 seconds and then release back to starting position.
5. Repeat this stretch several times each hour of sitting still or at least a few times a day.

A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep your chest lifted and your abdominals tight.
• Don’t compress or arch your lower back.

Shoulders and neck stretch with circles

This stretch is designed to release the tension that can build up in your neck and shoulders after sitting with poor posture for too long. The shoulder circles relax your shoulders and get you sitting up tall again, while the neck stretch lengthens and relaxes the muscles in your neck. This stretch is a great if you’re prone to rounded shoulders.
To do this exercise, follow these steps:

1. Sit tall in your chair with your feet flat on the floor, your abdominals lifted, and your hands at your sides.
2. Slowly rotate your shoulders forward, up, back, and down as if you were drawing a circle with your shoulders (see Figure a). Breathe deeply as you repeat this motion four to six times.
3. At the end of the last repetition, hold your shoulders down and back.
4. Tilt your head to the left, moving your left ear toward your left shoulder. Make sure you keep your right shoulder down (see Figure b).
5. Slowly roll your head toward your chest, drawing a half circle with your chin. Continue the motion until you tilt your head all the way across toward the right shoulder. Bring your head back to the upright position and relax.
6. Repeat on the other side.

A few do’s and don’ts for this exercise:

• Do keep your posture tall and abdominals lifted.
• Do keep your shoulder blades down as you perform the shoulder circles.
• Don’t raise one shoulder while you’re performing the neck stretch. Make sure to keep both of your shoulders level at all times.

Standing hip flexor stretch

This stretch targets your hip flexors with pinpoint accuracy and, as an added bonus, can even tone your thighs and buttocks! To do this stretch, follow these steps:

1. Start in a forward lunge position with both knees bent and your arms at your sides. Make sure your feet are far enough apart so when you bend your knees your front knee doesn’t jut forward past your toes.
2. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis under so your hipbones point upward and your tailbone points downward (see Figure).
3. Hold the stretch for 30 seconds and then sink your hips down toward the floor to lower your body another inch or two.
4. Hold this lowered position for another 30 seconds, breathing comfortably and normally.
5. Release the stretch and bring your feet together.
6. Repeat the stretch on your other leg.

If you have trouble keeping your balance, move your back leg out to the side an inch or two. This adjustment gives you a wider base of support. Make sure your abdominals are tight and pulled in.
A few do’s and don’ts for this exercise:

• Do keep your buttocks squeezed and your pelvis tucked under.
• Do keep your toes pointed forward.
• Do stabilize your spine by keeping your back straight and your abdominals lifted.
• Don’t bend your knees more than 90 degrees or let your front knee jut forward. These positions place stress on your knees.

Standing hamstring and calf stretch

Two areas that can get tight after sitting for a long time are the back of your thighs and your calves. This one stretch can get both areas at the same time. To perform this exercise, follow these steps:

1. Stand tall with both feet together and your arms at your sides.
2. Step out with your left leg, keeping your back heel on the floor and your front toes pointing toward the ceiling.
3. Bend your right knee slightly and inhale.
4. As you exhale, hinge at your hips and tilt your pelvis back, placing both your hands just above your bent knee (see Figure).
5. Hold the stretch for 30 seconds and make sure to keep your spine lengthened, your chest lifted, and your tailbone reaching toward the wall behind you.
6. Repeat the stretch on the other side.

If you’re not feeling the stretch in your calf, try to flex your foot more (lift your toes more toward the ceiling). If you’re not feeling the stretch in your hamstrings, try tilting your pelvis back farther and lengthening your back more if you can.
A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep most of your weight on your bent leg.
• Don’t round your back or drop your chest too far toward your bent leg.

Standing side reach with legs crossed

After sitting for a long time, your sides get all scrunched together, so nothing can feel better than a good side reach. Feel this stretch along your rib cage and shoulders as you bring oxygen to your entire body.
To do this stretch, follow these steps:

1. Stand tall with your arms at your sides.
2. Cross your left leg over your right leg, keeping both feet flat on the floor (see Figure a).
3. Inhale and as you exhale, lean to the left and reach your left arm toward the floor (see Figure b).
4. Hold the stretch for 30 seconds and then come back to starting position.
5. Cross your right leg over your left leg, keeping both feet on the floor and repeat the stretch leaning to the right.

If you find it uncomfortable or awkward to cross your legs, try moving your front leg forward an inch or two. If it’s still awkward, or you have trouble balancing, simply perform this stretch with your legs uncrossed and your feet together.
A few do’s and don’ts for this stretch:

• Do keep your hips facing forward.
• Do keep your arms to your sides.
• Don’t bounce or twist.
• Don’t hold your breath, but instead breathe regularly.

Standing abdominal stretch

After sitting for an extended period of time, the muscles in your abdomen and chest can become shortened and your back rounded. To counterbalance these effects, this stretches your chest and abdomen in the exact opposite direction, and it feels great!
To do this stretch, follow these steps:

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Place your hands on the lowest part of your back, right where your buttocks meets your lower back, with your fingers pointed downward (see Figure a).
3. Inhale and as you exhale, squeeze your buttocks (to prevent compression in your lower back), lean back, and slightly push your hips forward (see Figure b).
4. Hold this stretch for 30 seconds and then come back to upright position.
5. Perform this exercise twice.

A few do’s and don’ts for this stretch:

• Do squeeze your shoulder blades together as you lean back.
• Do lift your chin so your neck stays in line with the rest of your spine.
• Don’t bounce or force the stretch, which puts stress on your lower back.

Standing chest stretch

This simple chest stretch should be done several times a day, especially if you find yourself sitting a lot. The stretch can actually be done anywhere, and it helps keep your chest muscles from tightening and shortening, which prevents that hunched-over look.
To do this stretch, follow these steps:

1. Stand up tall and clasp your hands together behind your back just above your tailbone (see Figure a). If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.
2. Take a deep breath and as you exhale, keep your arms straight and gently lift your hands toward the ceiling away from your back (see Figure b). Lift your arms as high as you can while standing straight and avoiding bending forward.
3. Hold this stretch for 30 seconds.

A few do’s and don’t for this stretch:

• Do stand up tall with good posture.
• Do keep your knees slightly bent.
• Don’t tense or lift your shoulders.

Lying buttocks and hip stretch with legs crossed

This stretch is really good to do if you’ve been sitting all day and feel tight in your lower body and legs. I also love this stretch for stretching out the lower back by bringing in your knees toward your chest.
To do this stretch, follow these steps:

1. Lie on your back in your bed with your knees bent and feet flat on your bed.
2. Lift your left foot and place the outside of your left ankle on your right thigh, just above your knee.
3. Raise your right foot off the bed and bring your knee toward your chest (See Figure).
4. Interlock your fingers behind your knee.
5. Inhale and as you exhale, gently pull your right knee closer to your chest with your hands.
6. With your left elbow, gently press your left knee away from you (see Figure).
7. Hold the stretch for 30 seconds, gradually deepening the stretch with every exhale.
8. Repeat the stretch with your right foot on your left thigh.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your upper body relaxed.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift your hips off the bed or lean to one side.

Lying stretch to take a load off neck and shoulders

This stretch focuses on your neck and shoulders and helps relieve any stress you may have accumulated over the day. To do this stretch, follow these steps:

1. Lie on your back in your bed with your knees bent and feet flat on your bed.
2. Place your hands on the back of your head and point your elbows toward the ceiling.
3. Exhale and slowly lift your head while keeping your shoulder blades on your bed (see Figure). You should feel this stretch in the back of your neck and shoulders.
4. Hold this stretch for 30 seconds and then release by slowly lowering your head back to your pillow.
5. Repeat this stretch a few times or whatever feels most comfortable to you. Never bounce or force this stretch. Be careful not to jam your chin into your chest, which could cause you to overstretch your neck muscles.

A few do’s and don’ts for this stretch:

• Do hold your hands at the base of your head and top of your neck.
• Do keep your body relaxed and your shoulders down.
• Don’t lift your shoulder blades off the bed.
• Don’t hold your breath!

Foot Self-Massaging

Very few things in life are more relaxing then a foot massage. Unfortunately, you may not have a licensed masseuse at your beck and call, so you have to take things into your own hands.
To do this exercise, follow these steps:

1. Sit comfortably on the side of your bed and wiggle your toes and circle your ankles a few times. This action increases circulation and helps relax the muscles of your ankles and feet.
2. Place your right ankle on your left thigh.
3. Place your thumbs on the pads of your toes and make circular motions, using medium pressure.
4. After circling a few times on each toe, move down to the root or base of your toes, continually applying medium pressure with each circular motion.
5. Continue the circular motion across the width of the ball of your foot.
6. Move down in a zigzag pattern across the entire length of your foot. Try to massage every spot of the sole of your foot, from your toes to your heel.
7. End by gently stroking the sole of your foot from top to bottom.
8. Repeat the massage on your left foot. You may need to use a little more pressure around your heel and ankle.

Lying hip opener

Now it’s time to get in bed. This stretch opens up your hips, which is great for a better night’s sleep because your tight groin muscles loosen up.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and the soles of your feet touching each other. Make sure that your feet are at a comfortable distance from your hips. If your back is arching, your feet are probably too close to your hips.
2. Inhale deeply and as you exhale, relax your legs and let gravity gently pull your knees toward the bed. Everybody is different, and your knees may not move too close to the bed. As long as you feel a gentle stretch along the inner thighs, and no pain in your lower back, you’re doing fine.
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

• Do remember to take several deep breaths during the 30 seconds.
• Don’t bounce your knees downward or try to force your knees toward the bed.
• Don’t arch your back.

Standing calf stretch

This stretch is great for anyone who has to stand for extended periods of time at work during the day. Stretching your calf muscles before bed helps prevent leg cramps that can happen during the night.
To do this exercise, follow these steps:

1. Face your bed, and stand an inch or two away from your bed with your feet together.
2. Bend forward and place your hands directly in front of you on your bed.
3. Move your left foot back (about the distance of shoulder-width apart), keeping your foot as flat as possible on the floor.
4. Bend the right knee slightly, but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel. The more you turn your toes outward, the less effective the stretch for your calf will be.
5. Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
6. Hold the stretch for several deep breaths.
7. Slightly bend your left knee without lifting your heel off the floor. By bending your knee you stretch an additional muscle in your calf, which is important for ankle flexibility.
8. Repeat this stretch on your right leg.

A few do’s and don’ts for this exercise:

• Do keep your toes and heel in line.
• Do keep your heel on the floor.
• Do breathe deeply and rhythmically throughout the stretch.
• Don’t round your back. Try to keep your back straight and press your hips forward.

Lengthening back extension

The purpose of this stretch is to bring circulation to the muscles along your spine. If you have poor posture, or you’ve been sitting for an extended period of time, you probably have been rounding your back and slouching, which zaps your body of energy. This stretch straightens and lengthens your spine, which is great for improving mobility of your back.
To do this stretch, follow these steps:

1. Lie on your belly with your palms on the floor next to your chest with your elbows bent and your legs straight and together. Make sure to keep your neck in line with the rest of your spine (see Figure a).
2. Inhale and as you exhale, lengthen your spine, lift your chest, and begin to straighten your elbows as you push up with your arms (see Figure b). Keep your elbows close to your sides and squeeze your buttocks tightly to prevent undo compression of your spine. Imagine the space between each vertebra increasing, lengthening your spine.
3. Hold the stretch for a few seconds (or as long as it’s comfortable) and then slowly lower your body down to the starting position.
4. Repeat two or three more times.

A few do’s and don’ts for this stretch:

• Do keep your neck long and in line with the rest of your spine.
• Do keep your shoulder blades down.
• Do pull your belly in toward your spine.
• Do squeeze your buttocks tightly to prevent pressure in your lower back.
• Don’t compress your lower back.

Standing spinal twist with overhead reach

This stretch gets circulation back into your spine, especially if you’ve been inactive for a while. It’s the perfect stretch to get you moving again.
To do this stretch, follow these steps:

1. Stand tall with your feet apart, your abs and chest lifted, your shoulders back and down, and your arms to your sides. Keep your feet wide and your knees bent. This position keeps your center of gravity low and makes it easier to keep your upper body relaxed.
2. Inhale and as you exhale, bend your knees and pivot on your left big toe, turning your hips and shoulders to the right as you reach your left arm overhead.
3. Repeat on the left side.
4. Repeat the stretch for 16 to 20 repetitions, keeping your movement controlled and relaxed.

A few do’s and don’ts for this stretch:

• Do keep your knees bent at all times.
• Do keep your abdominals lifted.
• Do turn your hips all the way to the side.
• Don’t force or jerk the movement — it should flow from side to side.
• Don’t lock your knees.

Overhead forward arm swings

A very important part of overall fitness is being able to maintain your balance. Not only will this rhythmic full-body stretch wake you up, energize you, and lengthen your spine, but also it can help improve your balance, which means less accidents throughout the day when you’re climbing stairs or carrying groceries or your kids.
To do this exercise, follow these steps:

1. Stand tall with your feet together and your arms to your sides.
2. Inhale and reach your arms overhead, while raising your heels off the floor so you balance on the balls of your feet. Hold the pose for a count of three as you maintain your balance.
3. As you exhale, let your arms swing down as you bend your knees and shift your weight to your heels.
4. Use the momentum of your arms to swing your arms back up overhead and balance again. If you’re having trouble balancing at the top of this exercise, check to make sure that your abdominals are pulled in and your shoulders are pressed down.
5. Exhale and lower again.
6. Repeat this exercise five times.

On the last one, hold the balance for as long as you can.
A few do’s and don’ts for this exercise:

• Do keep your abdominals lifted.
• Do keep your shoulder blades down, especially when you raise your arms overhead.
• Do think of your spine getting longer each time you reach up.
• Don’t let your belly stick out or compress your lower back.
• Don’t hold your arms up behind your shoulders.

Total body stretch

When you wake up in the morning, do you stretch your body either before you get up or after you stand up? Sometimes, nothing feels better than stretching out those sleepy muscles! This stretch may be common sense, but most people need a good reminder of how to stretch the whole body correctly and most effectively. Note: Breathing is key.
To do this exercise, follow these steps:

1. Lie on your back with your arms extended over your head.
2. Inhale deeply and stretch your arms and your legs as far as you can in opposite directions
3. As you exhale, release the stretch and relax your whole body.
4. Repeat this exercise three or four times, each time trying to reach and stretch a little farther. Pull your bellybutton toward your spine as you stretch and lengthen.
5. After a few repetitions, try reaching one side at a time. As you inhale, reach and stretch your right side only. Exhale and relax; repeat on your left side.

A few do’s and don’ts for this exercise:

• Do point your toes and lengthen your legs as you reach.
•  Don’t arch your back.
•  Don’t hold your breath.

Spinal rotation with bent knees

This exercise lengthens and stretches the muscles of your back and abdominals. Use a pillow to soften the stretch for the morning. This stretch is great to get you ready for your day!
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Bring both knees toward your chest, placing your hands under each knee for support.
3. Take a deep breath in, and as you exhale, release your hands from your knees and slowly lower your legs to one side.
4. Extend the arm on the opposite side straight out to your side.
5. Hold this stretch for 30 seconds, taking several deep breaths as you relax into the stretch.
6. Slowly lift your knees back to center and repeat the same stretch on the other side.

A few do’s and don’ts for this exercise:

• Do keep your knees at a right angle.
• Do keep your shoulders down and relaxed.
•  Don’t hold your breath.

Both knees to chest stretching

This stretch is my all-time favorite for my lower back. The movements are gentle and
simple, so I think it’s the perfect way to wake up my lower back. I hope you think so, too!
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Bring both knees toward your chest, placing your hands under each knee for support. Breathe deeply. Everyone has different body types. To make this stretch comfortable, you may have to adjust where you put your knees. Some people will be more comfortable with their knees wide; some people might feel the stretch more with their knees closer to their chest. Move your knees around a little to find the spot that’s most comfortable for you and allows you to breathe easily.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

•  bo reath slowly and rhythmically.
•  Do keep your hands under your knees to prevent any undue pressure on your knees.
•  Don’t lift your hips off the bed; try to maintain neutral spine.

If your lower back is fairly flexible, deepen the stretch by clasping your hands together in front of your shins

Supine alternating knee to chest

This exercise is designed to help you slowly begin to stretch your lower back and hamstrings while loosening the muscles around your hips.
First thing in the morning your joints are stiff and your muscles are tight, so make sure that you do this stretch gently and progressively, rhythmically and slowly. The last thing you want to do as soon as you wake up is tear your muscle fibers and cause aches and pains. Doing this exercise first with both knees bent allows a little more time for your back to warm up properly.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the bed.
2. Inhale deeply and as you exhale, lift your left knee toward your chest, using your hands for guidance (see Figure 1). Don’t hold the top of your kneecap. This can cause pressure on your knee joint. Instead, place your hands under your knee as you guide your knee forward.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths and then release.
4. Lower your leg back to the beginning position and repeat on your right leg.
5. Alternate left and right legs for eight to ten repetitions and then extend both legs straight.
6. Keeping your left leg straight, bring your right knee toward your chest, using your hands for guidance (see Figure 2). Try to bring your knee a little closer to your chest than when you had both knees bent at the beginning of this stretch. Remember not to hold the top of your kneecap. Instead, place your hands under your knee as you guide your knee forward.
7. Hold the stretch for 30 seconds or four to five slow, deep breaths.
8. Lower your knee back to the extended position and repeat on your left leg.
9. Repeat this exercise for eight to ten repetitions.

A few do’s and don’ts for this exercise:

• Do exhale as you bring your knee forward.
• Do keep your neck and shoulders relaxed.
• Don’t bring your knee so far forward that it causes your hips to lift off your bed.
• Don’t hold the top of your kneecap.

Standing side reach

Finishing this routine with a good side reach gets you geared up for more complex, integrated stretches that you do later on. You feel this stretch in your shoulder, back, abs, and even the top part of your hip.
To do this stretch, follow these steps:

1. Stand up very tall with your feet apart and toes forward.
2. Reach your left arm directly overhead, using the muscles in your upper back to keep your shoulder blade down.
3. Inhale and as you exhale, bend to the right and reach with your left arm up and out and away from your body. Make sure to keep your hips and legs anchored to the floor. Rest your right hand on your right thigh for extra support (see Figure).
4. Hold this stretch for 30 seconds or four to five slow, deep breaths.
5. Repeat the stretch on your other side. If you notice tension in your shoulders, just keep your elbow bent instead of reaching with a straight arm.

A few do’s and don’t for this stretch:

• Do bend only to the side — no twisting or arching your back.
• Do keep your shoulder blades down.
• Do open up your chest, keeping your shoulders and hips facing forward.
• Do breathe through the stretch.
• Don’t hold the stretch if you feel tension or pain.
• Don’t arch your back or bend forward.
• Don’t twist.
• Don’t lift your opposite heel; keep both feet flat on the floor.

Standing forearm stretch

This stretch helps combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.
To do this stretch, follow these steps:

1. Stand up tall with the palm of one hand against the fingers of the other hand. Keep your elbows lifted toward the ceiling.
2. Inhale and as you exhale gently press the heel of your hand against your fingers (see Figure).
3. Hold this stretch for 30 seconds.
4. Repeat on the other hand.

If this stretch is more comfortable to hold for a few seconds and then repeat several times instead of just holding for the full 30 seconds, that’s okay. Do what makes you comfortable. Stretching shouldn’t be painful!
A few do’s and don’t for this stretch:

• Do stand up tall with good posture.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t let your elbows drop.

Standing wrist stretch

This stretch increases and maintains flexibility in your wrists and forearms. To do this stretch, follow these steps:

1. Stand tall with your feet hip-width apart.
2. Hold your arms straight and lift them slightly out in front of your body, your hands at about the level of your hips, palms facing each other (see Figure 1).
3. As you exhale, rotate your thumbs downward as if you were turning two knob handles (see Figure 2).
4. Continue rotating as far as you can for about 30 seconds.

It may be more comfortable for you to hold this stretch for a few seconds and then repeat several times instead of just holding for the full 30 seconds.
A few do’s and don’t for this stretch:

• Do stand up tall with good posture.
• Do keep your elbows slightly bent.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t lock your elbows.

Seated forward bend

You should feel this stretch along your spine and throughout your entire back. By hinging at your hips, you release any tension in your back muscles and help stretch out the vertebrae in your spine.
To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your tummy pulled in or abdominals tight(see Figure).
2. Inhale and as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms hang down toward the ground (see Figure).
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.
4. Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’t for this stretch:

• Do start the motion from your hips, not from your back.
• Do start the stretch in the comfort zone, gradually getting deeper with each breath.
• Don’t hold your breath.
• Don’t force the stretch.
• Don’t hold tension in your shoulders.

Seated lateral shoulder stretch

This stretch is for the middle part of your deltoid muscle. If you’re wondering if you even have a deltoid, the answer is yes — it’s the muscle that runs across the front, middle, and back of your shoulder.
To do this stretch:

1. Sit up very tall and raise your right elbow to shoulder height and place your right hand on your left shoulder.
2. Place your left hand on your right elbow and as you exhale, gently pull your elbow toward your left shoulder.
3. Hold this stretch for 30 seconds and then repeat the steps with your left arm.

If you want to try a slightly different version of the same stretch, try keeping your arm straight, rather than bending at the elbow, as you reach across your body.
A few do’s and don’t for this stretch:

• Do sit up tall with good posture.
• Do keep your hips and shoulders facing the front of the room.
• Do keep your shoulder blade down.
• Don’t twist at the waist.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t jam or force your elbow back.

Seated triceps stretch with side reach

You feel this stretch in the back of your upper arms and mid-back too. To do this stretch, follow these steps:

1. Sit up very tall with your right arm overhead and elbow bent behind you so the tips of your fingers are touching the back of your shoulder.
2. Place your left hand on your raised elbow (see Figure a).
3. Take a deep breath in, and as you exhale begin to gently pull your right elbow behind your head, reaching your right fingers down your back toward your spine (see Figure b).
4. Take another deep breath in and as you exhale, lean to the left as far as feels comfortable, being careful not to twist.
5. Hold this stretch for about 30 seconds and then come back to center and gently release your arm.
6. Give your arms a little shake and repeat the stretch with the left arm.

A few do’s and don’t for this stretch:

• Do sit up tall with good posture.
• Do keep your shoulders facing the front.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t arch your back or open your rib cage.
• Don’t jam or force your elbow back.

Seated foot and ankle stretches

These next three stretches are for the muscles that surround your ankle and foot. It’s not a bad idea to do ankle circles in both directions several times during the day. Whether you sit all day or stand all day, this stretch brings better circulation and warmth to your ankles and feet and keeps this area flexible. If the muscles around your ankles are inflexible, you’re at a higher risk of injuring your ankle.
To do these stretches, follow these steps:

1. Sit up very tall in a chair with your left leg crossed over your right knee and your ankle resting on your thigh.
2. Hold on to the top of your foot with your right hand and your ankle with your left hand.
3. Gently pull back on your foot (kind of like pointing your toes). See Figure a. You should feel the stretch in the top of your foot.
4. Hold the stretch for 30 seconds and then release.
5. Now, grab your toes with your left hand and your heel with your right hand and gradually pull your toes back toward your shin. See Figure b. You should feel this stretch in the bottom of your foot.
6. Hold this stretch for 30 seconds and then release.
7. Grab your ankle with your left hand and reach your right hand underneath your foot and grab hold of the top of your foot.
8. Gently pull your foot toward the ceiling, and turn it as if you were looking for something on the bottom of your foot. See Figure c. You should feel the stretch on the outside of your ankle.
9. Hold the stretch for 30 seconds and then release.
10. Repeat the same stretches on your right foot and ankle.

A few do’s and don’ts for this stretch:

• Do keep your chest lifted and your spine very tall.
• Do relax and breathe.
• Don’t lift one hip or lean to one side.
• Don’t force or pulse the stretches.

Seated buttocks and hip stretch

This stretch can be done in different positions, but I think it’s best that you sit for this stretch. It’s the most comfortable way to stretch this area and the easiest position to get into if your muscles are very tight.
This stretch is a good one to try if you have sciatic pain
To do this stretch, follow these steps:

1. Sit on a chair with one leg crossed over the other and let your ankle rest on your thigh.
2. Place your elbow on the inside of your knee and inhale.
3. As you exhale, lean forward, lengthen your spine, and tilt your pelvis back (see Figure).
4. Hold the stretch for 30 seconds, gradually deepening the stretch on every exhale.
5. Repeat the stretch on the other side.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down.
• Do keep your chest lifted.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift one hip or lean to one side.
• Don’t bounce or jerk.

Standing chest stretch

This simple chest stretch can be done anywhere and should be done several times a day, especially if you find yourself sitting a lot. It helps keep your chest muscles from tightening up and can prevent that hunched-over look.
To do this stretch, follow these steps:

1. Stand up tall and clasp your hands together by your buttocks and behind your back (see Figure a). If you have difficulty getting your hands together behind your back, try holding the end of a small towel in each hand.
2. Take a deep breath and as you exhale, gently straighten your arms and lift your hands up toward the ceiling and away from your back (see Figure b). Lift as high as you can while still standing tall. Be sure not to bend over.
   
3. Hold this stretch for 30 seconds.

A few do’s and don’ts for this stretch:

• Do stand up tall with good posture.
• Do keep your knees slightly bent.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.

Standing quad stretch with support

The front of your thigh is made up of four muscles known as the quadriceps. You probably know them as the “quads.” To stretch these muscles, which are important for climbing stairs and lifting heavy things, follow these steps:

1. Stand up tall with your right hand on a sturdy chair or wall.
2. Bend your left knee and raise your heel toward your buttocks.
3. Reach with your left hand and grab hold of your heel (see Figure a).
4. Inhale deeply and as you exhale, slowly lower your bent knee until it is even or side by side with your other knee (see Figure b). Try to keep the inside of your thighs touching and focus on moving your knee back, not forcing your foot to touch your buttocks. To really feel this stretch correctly, try to tuck your pelvis under and think about your tailbone moving toward the floor.
5. Hold this stretch for 30 seconds or about four to five slow, deep breaths.
6. Repeat the same stretch on your right leg.

To make this stretch more challenging, let go of the chair or wall and you’ll be improving your balance while you stretch your quads.
A few do’s and don’t for this stretch:

• Do stand up tall with good posture.
• Do keep your standing knee slightly bent
• Don’t compress your knee by pulling your heel to your buttock.
• Don’t pull your heel to the outside of your hip.

Standing inner thigh stretch with chair

Although you can stretch your inner thigh area in many different ways, this stretch is probably the easiest way to stretch your groin area without tensing your neck, shoulders, and back.
To do this stretch, follow these steps:

1. Stand next to a chair.
2. Raise your leg that’s closest to the chair and place your foot on the seat of the chair. Make sure to keep your hips and shoulders facing forward, as shown in Figure 8-7a.
3. Exhale slowly as you bend forward and lower your hands toward the floor. Check out Figure 8-7b for the visualization of this stretch. Let gravity do the work for you. If you feel too much strain, place one hand on the seat of the chair to give you a little more control over the stretch.
4. Gradually deepen the stretch with every exhale as you hold this stretch for 30 seconds. Shake your head “no” to make sure that you aren’t holding tension in your neck.
5. Roll up slowly and repeat the stretch with your other leg. Never bounce or force the stretch. This actually can cause the muscles to tighten rather than relax and lengthen.

A few do’s and don’ts for this stretch:

• Do tilt your pelvis back so you feel the stretch a little deeper in your groin.
• Do keep your arms and shoulders relaxed and just let gravity gently deepen the stretch.
• Do keep your standing leg straight.
• Don’t rush!

Standing hamstring stretch with chair

You feel this stretch in the back of your thighs, which are commonly called your hamstrings. This area is tight for a lot of people, so if you’re one of these folks, take your time and really relax into the stretch. Go grab a sturdy chair for this exercise.
To do this exercise, follow these steps:

1. Stand with your feet about hip-width apart and your hands on the seat of the sturdy chair in front of you.
2. Inhale deeply, and hinge from the hips, lowering your upper body toward the chair.
3. Inhale again and as you exhale, try to lower your body even more by bending your elbows. As you become more flexible, try to lower your elbows to the seat of the chair.
4. Hold this stretch for 30 seconds. You feel a deeper stretch behind your thighs and in the back of your knees if you keep your back flat and tilt your pelvis toward the ceiling.
5. Bend your knees and roll your upper body up to a standing position.

A few do’s and don’ts for this exercise:

• Do remember to take several deep breaths during the 30 seconds.
• Do keep your knees straight.
• Don’t round your back.
• Don’t tuck your hips under.

Lying neck stretch

This simple stretch is one of the easiest ways to help relieve tension in your neck and shoulders.
You need to be very gentle with this stretch — definitely no forcing the stretch or yanking on your neck.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Interlock your fingers behind your head.
3. Take a deep breath in and as you exhale, slowly lift your head with your hands, bringing your chin toward your chest. Be sure to keep both shoulder blades on the floor and lift only your neck. Because of where the muscles of your upper back and neck are attached, you diminish the effectiveness of this stretch if you lift your shoulder blades off the floor.
4. Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.
5. Release the stretch and lower your head back to the floor.
6. Repeat this stretch two to three times.

A few do’s and don’ts for this exercise:

• Do keep your knees bent and your feet flat on the floor.
• Do keep your shoulder blades anchored to the floor and only lift your head.
  
• Don’t put too much pressure on your neck with your hands; they should only nudge your head forward.
• Don’t hold your breath.

Lying spinal rotation with bent knees

I love this exercise because it’s one of the simplest ways to increase or maintain range of motion in the trunk, hips, and buttocks areas. Flexibility in these areas is crucial for functional fitness — being in shape for everyday life!
To do this exercise, follow these steps:

1. Lie on your back and bring your knees to your chest and extend your arms out from your sides.
2. Take a deep breath in and as you exhale, slowly lower your legs to one side until they reach the floor, keeping your arms flat on the floor. Be sure to keep the opposite shoulder blade and your head on the floor.
3. Hold this stretch for about 30 seconds, taking several deep breaths as you relax into the stretch.
4. Slowly lift your knees back to center and repeat the same stretch on the other side.

Do’s and don’ts for this exercise include the following:

• Do keep your shoulders down and relaxed.
• Don’t hold your breath.

Lying arm circles

The purpose of this exercise is to teach you how to increase body awareness by stabilizing your shoulder girdle (the area surrounding the shoulder) and maintaining neutral spine when you move your arms. This stretch also warms up your shoulders and prepares you for the upper body stretches to come.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor with your arms at your sides.
2. Take a deep breath and lift your arms above you on the floor.
3. As you exhale, lower your arms back to your sides in a circular pattern as if you were lying in the snow and making a snow angel.
4. Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

• Do keep your neck long and relaxed.
• Do keep your shoulder blades down as you lift your arms overhead.
• Don’t arch your back or move your rib cage as you lift your arms.

Lying pelvic tilts

This exercise is designed to help you discover body awareness in the hip and pelvis area —which is responsible for many everyday movements like climbing stairs and maintaining your balance. And this stretch not only warms up the muscles around the pelvic girdle but also helps you find and maintain neutral spine.
To do this exercise, follow these steps:

1. On a comfortable surface such as a carpeted floor or a stretching mat, lie on your back with your knees bent and your feet flat on the floor or mat.
2. Inhale deeply and as you exhale, tip your pelvis upward so you feel your lower back gently pressing against the floor. Keep your upper body relaxed and tension free. Focus on moving only your pelvis.
3. Release back to neutral spine.
4. Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

• Do keep your upper back on the floor.
• Do keep your neck and shoulders relaxed.
• Don’t squeeze your buttocks when you tilt.

Deep breathing exercise

The purpose of this simple breathing exercise is to focus on your breathing so when you actually do start stretching, you relax and your muscles are tension free. If you close your eyes during this exercise you may have more luck clearing your mind of other thoughts. Now is not the time to think about what you’re having for lunch or whom you may have forgotten to call. This time is for thinking only about your body, your breathing, and your movement.
To do this exercise, follow these steps:

1. Lie on your back on the floor with your knees bent and your feet flat on the floor. Take a moment to feel neutral spine — the natural curve of your back as you lie on the floor.
2. Place your hands on your lower abdomen (see Figure 8-1), and inhale deeply through your nose and feel your rib cage expand as you fill your lungs with air.
3. As you exhale, push the air out through your nose or mouth. Feel your rib cage shrink back to its original size.
4. Repeat this exercise five times.

A few do’s and don’ts for this exercise:

• Do keep your lower back on the floor during this exercise.
• Do keep your body relaxed and free of tension.
• Don’t forget to feel your rib cage with your hands as it expands and shrinks.