Start by stepping into a sprinter start position, lowering your back knee to rest on the ground. Squeeze the buttocks while pushing the hips toward the front foot. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start by stepping into a sprinter start position, keeping your back leg straight. Squeeze the buttocks while pushing the hips toward the front foot. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start with your right knee on the ground and your left knee bent at a 90-degree angle. Reach back with your left hand and grab your right foot. Squeeze the buttocks while pushing the hips forward toward the front leg. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a seated position with your back straight. Bring the bottoms of your feet together, holding your ankles and pushing knees down with the elbows. Breathe deeply and evenly, holding this stretch for 20-30 seconds.
Start on your knees, sitting on your heels. Then, extend your right leg out to the side, keeping the heel of your right leg even with your left knee. Slowly sit down toward your foot. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a seated position with your legs stretched in front of you. Then, spread your legs apart as far as you comfortably can, leaning forward and extending your arms while keeping your back straight. Breathe deeply and evenly, holding this stretch for 20-30 seconds.
Start in a lying down position. Bring your right leg up, grabbing onto the ankle with the knee slightly bent, pulling back toward your head. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a lying down position. Bring your right leg up, grabbing onto your ankle or back of your calf as flexibility allows. Keeping the knee locked, pull back toward your head. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a lying down position. Bring your left knee up toward the chest, crossing your right ankle over your left knee. Reach through, and grabbing onto your knee, pull it toward your chest. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a kneeling position with hands flat on the ground under your shoulders. Keeping your arm straight, collapse your shoulder blades together and rotate your pelvis so your spine dips down into a "U" shape. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, tuck the tailbone in, arch the spine up as high as possible, and tuck the head down. Breathe deeply and evenly, holding this stretch for 20-30 seconds.
Start in a kneeling position with hands flat on the ground under your shoulders. Keeping your arm straight, collapse your shoulder blades together and rotate your pelvis so your spine dips down into a "U" shape. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, tuck the tailbone in, arch the spine up as high as possible, and tuck the head down. Breathe deeply and evenly, holding this stretch for 20-30 seconds.
Start in a lying down position. Cross your left leg over your body, keeping the knee of your left leg even with your waistline. Then, extend your left arm straight out, lowering your shoulder blade toward the ground. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.
Start in a seated position with knees bent. Lean back onto your hands, rotating them so your fingertips face your buttocks, and then slowly move your butt toward your feet. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Next, rotate your hands so your fingertips face away from your buttocks, and then slowly move your butt toward your feet. Breathe deeply and evenly, holding this stretch for 20-30 seconds.
Start by lying on your right side. Place your chin into your right shoulder, forming a 90-degree angle at the shoulder. Then, bring your left forearm up, creating a 90-degree angle at the elbow, and allow the wrist to be loose, also creating a 90-degree angle. Finally, apply slight pressure on the wrist toward the ground. Breathe deeply and evenly, holding this stretch for 20-30 seconds. Then, perform this stretch on the other side.