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.

Getting to Your Whole Body in Just Ten Minutes

The total-body routine in this section progresses through three stages:

• Breathing is the most fundamental of all stretching techniques. Breathing helps your muscles relax, which makes your stretches more effective. If your body has any tension, then your muscles won’t stretch to their full potential.
• Correct body alignment is important for good posture and to prevent injury. The totalbody routine helps you find and maintain a neutral spine (keeping your hips, buttocks, and back all in one straight line) to assist in proper alignment. This stretching routine also helps you strengthen your shoulders and upper back so you can stand up tall and proud.
• Stretching all the major muscle groups leads to whole-body wellness, and this routine helps you slowly progress through a sequence of stretches designed to concentrate on all those major muscle groups — from your top to the bottom. Just start at the beginning of this routine and work your way through each stretch as prescribed below.

Each stage above is a building block. For instance, after you master the proper technique for breathing, you then use your breath to relax so you can focus on enhanced body awareness throughout the following stretches.
In addition, this total-body routine is full of ACD stretches — Anyone-Can-Do stretches (or at least that’s what I call them). This sequence of stretches gently allows you to increase your awareness of your body and the way it feels, while helping you get more comfortable with the basic stretches.