THE COUCH STRETCH

We’re stepping up the time for the final week!

How much better/easier is this stretch now?

BANDED HAMSTRING STRETCH

Challenge yourself on this stretch this week.

How straight can you keep that leg and how high can you pull it?

SINGLE-ARM BANDED LAT STRETCH

This was a new one last week.

Remember to keep your palm up to the ceiling and rotate your body slightly.

Breathe into the stretch with each exhale.

Your upper back and posture will thank you for this stretch in the long run.

WALL SQUAT SIT

Another great hip stretch that was new last week.

Remember to keep your low back flat on the ground and push your knees apart with your elbows or hands as you hold and exhale.

WALL HAMSTRING & ADDUCTOR STRETCH

New move here!

Just like you set up for the wall squat sit, you will now straighten your legs and let them fall to the sides.

Keep your legs close to the wall with your toes pulled back and your lower back still glued to the ground.

Keeping your toes pulled back and your knees locked out will increase the intensity of this hip stretch.

SADDLE STRETCH

With your legs at about 90 degrees, keep your knees and ankles on the ground as you shift your hips back.

Do not expect to be able to shift back very far at first. Further range of motion will come the longer you sit in this stretch.

Every 30 seconds or so rock forward out of the stretch and then exhale back into the stretch getting a little bit deeper.

This is a hip stretch, but if you find your knees bothering you, bring your legs closer to a 45-degree angle.

You can also scale back to the 90/90 stretch if this position is too advanced.

The best way to get out of this stretch is to lean forward first and then bring your legs together. 

DOWN-DOG

This is one that you can explore areas that feel achy and tight.

To stretch your shoulders and back, sink your head and hips back with your arms out in front of you.

You can rotate to each side for a further stretch on each side.

To stretch your hamstrings, straighten your legs completely.

Pumping your heels up and down for a great calf and ankle stretch.

Listen to your body for how long to to stay in this pose.

Holding yourself up can get tiring, so feel free to take a break and go into child’s pose before resuming the stretch.

SINGLE-ARM BANDED SHOULDER STRETCH

Anchor your band at shoulder height, grab your band, and bringing it to your back.

Stand up straight with your shoulder pulled back, while driving your elbow forward.

You should feel a strong pull in your entire shoulder joining, but specifically in the front of your shoulders.

As you progress and need more of a stretch you can take a step forward. 

SINGLE-ARM CHEST BAND STRETCH

Keeping the band anchored at shoulder height, grab the band behind you, and bring your hips and shoulders facing forward leaving the band behind you with your palm up to the ceiling.

The goal is to keep driving the shoulder that is holding the band forward until it is even with the other shoulder.

You can stretch your neck and traps here by turning your neck in the opposite direction of the band. 

THE PRETZEL

Who doesn’t love pretzels?

This is a two-part stretch.

The second part of this stretch is something that needs to be worked up to gradually, as it is more advanced.

To begin: lay on your side with your hips and shoulders stacked on each other. It is important not to be off-centered before beginning, so take your time getting set up.

Next, lift your top leg above your hip. Doing this will keep your lower back in a good position.

You can add a pillow or foam roller under your knee if you are extra tight.

Next, stack your hands out in front of you. From there with a big inhale through your nose, peel open and move your top arm behind you following it with your head.

Your goal is to keep your knee on the ground and slowly drive your top shoulder and hand on the ground behind you.

If you would like to try to add a hip and quad stretch you can reach back and grab your foot and bring your heel to your butt.