ALL Stretch Lessons

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  • Supine Stretch

    Lie on your back with your toes pointed forward and raise your hands over your head to stretch.

  • Supine Twist

    Lift both feet and bring the knees toward the chest until the shins are parallel to the ground. Keep the palms and shoulders flat on the ground and lower the knees to one side of the body. Hold this position for 20 seconds before switching to the other side. Repeat several times on each side.

  • Pigeon Pose

    Start in a downward facing dog and bring the right leg forward towards your right hand and rest it on the floor, while reaching your right ankle towards the left hand and resting it on the floor. Lower your hips towards the floor, resting on top of your right leg. Straighten your left leg out beh...

  • Forward Fold

    While standing straight up, put your chin against your chest. Next you will slowly bend down like you are going to touch your toes, while keeping your legs straight.

  • Cobra Pose

    Place your palms flat on the ground directly under your shoulders, bend your elbows straight back and hug them into your sides.
    Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor.
    Inhale to lift your chest off the floor. ...

  • Cat Cow

    You will get down on your hands and knees. Then you will alternate between arching your back up with your head down (cat pose), and letting your back arch back down with your head up (cow pose).

  • Side Stretch

    Stand up with your feet set slightly wider than your shoulders. Then raise your left arm up and sideways over your head. At the same time reach down with your right arm and bend your upper body down to the right hand side. Repeat this on the other side.

  • Bench Arch

    Lay back on a bench or ball with either hitting the middle of your back. While your feet rest on the ground, raise your hands over your head then letting the weight of them fall and stretch your body.

  • Scorpion Stretch

    You will lay flat on your stomach with your arms stretched out on each side and palms flat on the ground. While trying to stay as flat on your torso as possible, pick up one of your legs and bring it across your body to touch your toe to the floor. Repeat with the other side.

  • Hug Stretch

    Stick my arms out in front of me with interlaced fingers. Tuck my chin and hold my pull my arms out in front of me, holding, stretching as far as I can. Slowly come back to center.

  • Wall Chest Stretch

    You will stand in front of the wall and plant your palms against the wall about shoulder width apart and shoulder height. Then you will walk your legs back while keeping your elbows and knees locked. Allow your chest to naturally lower, stretching your chest and hamstrings. When finished, walk...

  • Back Bend

    Put your feet shoulder width apart. Place those palms above your glutes, arch your back and keep your focus towards the ceiling. Slowly return to standing.

  • Neck Stretch

    Grab the edge of the bench or whatever you are sitting on and then tilt your head in the opposite direction. Meet your ear to your shoulder. You should feel this stretch down into your arms, and sometimes even down into your fingertips.

  • Forearm Stretch

    Bring our forearm out in front of us, clasp the top of our palm, and bring that arm down so that our fingers are facing into our body. Be sure to completely lock out this elbow. Reverse it to where your fingers are facing inward and repeat the stretch.

  • Arm Swings

    Bring you arms out in front of you and stretch them wide open. Criss cross your arms as you bring them in front of your body. Be sure to keep your elbows straight as you come across.

  • Wrist Rolls

    Clasp our hands in front of us, interlace our fingers and roll our wrists in a figure-8. You can also unclasp your hands and roll them individually.

  • Windmills

    Take your hand out in front of you and put it up, with your palm facing outwards, leading with your pinky.

  • Shoulder Rolls

    Let your hands hang by your side. Lift your shoulders up, shrug, and let them come back to center.

  • Head Rolls

    Tilt your head to one side and then to the other. Slowly tuck our chins and bring our head forward. Roll it around to the other shoulder. Stop, so that you do not hyper extend and go outside the parameters of a normal, cervical movement.

  • Arm Pulls

    Put your arm across your body and pull towards you, either above or below the elbow, but never on the elbow. You should feel it all the way in your deltoid and then you can repeat it on the opposite side.

  • Quad Stretch

    Stand on one leg. If you need support, hold onto something solid, such as a wall or chair, for support. Bend your right knee and bring your heel toward your buttock. Reach for your ankle with your opposite (left) hand.
    Stand up straight and pull in your abdominal muscles. Try to keep your knees n...

  • Hamstring Stretch

    Lie flat on either the ground or a mat with the legs fully stretched out. To stretch the right leg, bend the right leg and place the strap across the ball of the right foot. Hold the strap in both hands. Keep the left leg extended on the ground with the foot flexed. This should push the thigh and...

  • Hurdle Stretch

    Sit on the floor with your back straight, one leg stretched behind so that the heel is touching your buttocks. The other leg is extended forwards with toes pointing upwards. Stretch your arms straight out in front of you and slowly arch forward until you can grab your toes with your hands. Hold f...