My 5 GO-TO Stretches

These 5 stretches are ones that I do all the time. These stretches help the upper body and lower body flexibility.

Incorporating stretches and mobility work a couple times a week will make a big difference if how you feel.

So I challenge you this! Try these stretches everyday for 30 days and see how you feel!

If you don’t feel better then I will be lost for words!!!

Lying lower back stretch

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If you suffer from regular lower back pain this stretch is great to open through the lower back.

1. Lay down on the floor
2. Cross one leg over your body, the other leg is relaxed and long
3. Place the closest hand on top of your knee. You can add gentle pressure down to feel a bit more of the stretch.
4. The other arm extends out to the side
5. Turn your head towards the extended arm
6. Hold of 1min (or as long as you can)
7. Complete on the other side

Kneeling Hip Flexor

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If you sitting down at a desk all day, do a bit of running or have lower back pain this one is for you!
Above is a front view and side view of the Hip flexor stretch.

  1. Get into a kneeling position, place one leg in a 90degree position out in front of you
  2. Tuck your pelvis/hips under (the leg that is under your hip) and then lean as far forward as you can. Now you shouldn’t get too far if you have tucked your pelvis under.
  3. Then the same arm to the leg that is under your hip place it up in the air and grab your wrist with the other hand. Then slight lean across, pulling the arm slightly, creating a lateral extension in your body
  4. Hold for 1 min
  5. complete the other side

Doorway Pec Stretch

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These pec stretches are great to help correct your rounded posture and open up your chest. If you have poor posture and upper back pain this one is for YOU!

BOTH PECS

  1. Find a doorway
  2. Place your arms up and a 90degress on the doorway. Elbows in line with your shoulders
  3. Place one leg in front of the other
  4. Lean as far forward as you can until your feel a stretch through your pecs.
  5. Hold for 1 min

ONE PEC

  1. Find a doorway
  2. Place one arm up on the doorway. This time place it slightly higher to your shoulder.
  3. Place one leg in front of the other
  4. Lean as far forward as you can until your feel a stretch through your pecs.
  5. Hold for 1 min
  6. Complete the other side

Thoracic Stretch

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This stretch is great to open the front of your body, helping to lift your chest and stop that slumping. If you don’t have a foam roller find something in your house you can lay over, firm enough that you can get a slight arch in your back.

  1. Place the foam roller horizontal just under your shoulder blades
  2. Let your legs be long and relaxed. Drop your head to the floor. If you head doesn’t touch the floor its OK! Grab a pillow or some towels to place under your head. As you gain more flexibility you can slowly get ride of the support for your head.
  3. Extend your arms over your head and let them relax back. Once again if they don’t reach the floor its OK! Just go back as far as you can.
  4. Now take a couple of deep breaths and on your exhale breath just relax down into the foam roller. The more you can relax the more flexibility you will gain. There is no put trying to force the stretch as you won’t gain flexibility.
  5. Hold for 20mins. Now if that time is too much don’t stress, hold for as long as you can and just improve on your time as you go. If you can do it daily this would be great. Trust me you will AMAZING!

Pigeon Pose

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The king pigeon pose is great to stretch and open up through your hips, glutes, quads and groin area.

1. Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Position the right heel just in front of the left hip.

2. The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. Exhale and lay your torso down as far as what feels comfortable. If you can’t get your torso down to the floor then just keep your hands resting on the floor with your torso lifted.

3. Stay in this position for a up to 2 minutes if possible or as long as you can. Keep breathing and imagine that with every exhale you body is slowly melting towards the floor. The more you can breathe and relax through the pose the more flexibility you will gain. If you are straining or pushing yourself to far into the pose you will not gain flexibility.  Then change sides.

REMEMBER YOU DON’T HAVE TO MRS OR MR FLEXIBLE TO DO THESE. JUST START AND EACH DAY YOU WILL FIND THEY WILL BECOME EASIER AND EASIER!