1
Lunge with Spinal Twist
- Start by standing with your feet together.
- Take a big step forward with your left foot so that you are in a staggered stance.
- Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground so you feel a stretch at the front of your right thigh.
- Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
- Hold for at least 30 seconds.
- Repeat on the other side.
2
Forward Fold
- Stand with your feet hip-width apart, knees slightly bent, and arms by your sides.
- Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin under, relax your shoulders, and think about extending the crown of your head toward the floor to create a long spine.
- Keep your knees straight but with a gentle bend so that they are not locked out. This will help protect your back.
- Touch the floor with your fingertips. You can also wrap your arms around your legs if that feels comfortable to you.
- Hold for at least 30 seconds. Don’t forget to breathe.
- Bend your knees and roll up slowly, starting with the lower back and stacking one vertebra at a time, to return to standing.
3
Piriformis Stretch
- Sit on the floor with both legs extended in front of you.
- Cross your right leg over your left and place your right foot flat on the floor.
- Place your right hand on the floor behind your body.
- Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
- Hold for at least 30 seconds.
- If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.
4
Toes on Wall Calf Stretch
- Stand with a wall in front of you in a staggered stance—one foot close to the wall and one about a foot back. Place your palms on the wall for support.
- Bring your front foot close to the wall, putting your hell on the floor and toes up against the wall. Put your weight into your front foot so you can feel the stretch along the lower part of your front leg. (To intensify the stretch, you can rise up on the toes of your back foot and bring your chest closer to the wall.)
- Hold for at least 30 seconds, then switch sides and repeat.
5
Triceps Stretch
- Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead.
- Bend your right elbow and reach your right hand to touch the top-middle of your back.
- Reach your left hand overhead and grasp just below your right elbow.
- Gently pull your right elbow down and toward your head.
- Hold for at least 30 seconds.
- Switch arms and repeat.