Stretch

Gentle Stretch and Mobility Ideas 

Side of Body: Kneeling Side Lunge

• How to Do It:
  • Start in a tall kneeling position. Step one leg out to the side, keeping the foot flat and the toes pointing forward.
  • Lean toward the extended leg, placing the opposite hand on the thigh or floor for support. Reach the other arm overhead for a deeper stretch.
• Benefits:
  • Stretches the inner thigh of the extended leg and lengthens the side body.
  • Improves lateral flexibility and hip mobility.

2. Front of Body: Kneeling Back Bend

• How to Do It:
  • Begin in a tall kneeling position with your knees hip-width apart.
  • Place your hands on your lower back or heels for support, and gently press your hips forward as you arch your back.
  • Lift your chest and gaze upward, keeping the neck neutral.
• Benefits:
  • Opens up the chest, shoulders, and hip flexors.
  • Strengthens the spine and promotes posture correction.

    Back of Body: Standing Forward Fold (Hold Back of Calves)

    • How to Do It:
      • Stand with feet hip-width apart and gently fold forward from the hips, keeping your knees soft if needed.
      • Reach down and hold the backs of your calves or ankles, pulling yourself slightly deeper into the stretch.
      • Let your head hang heavy to fully stretch the spine and hamstrings.
    • Benefits:
      • Stretches the hamstrings, calves, and lower back.
      • Promotes spinal decompression and relaxation.