Child’s Pose
This stretch relaxes the low back, arms, and shoulders.
- Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips.
- Walk your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend farther in front of you.
- Hold for 20 to 30 seconds.
Lower Trunk Rotation
This move extends and rotates the spine and stretches the lower back and hips.
- Begin lying on your back with knees bent and arms by your side or out to the sides like the letter “T” to stabilize.
- While keeping your upper back and shoulders on the floor, slowly allow your knees to drift all the way to the right side until you feel a gentle twist and stretch in your lower back area. Try keeping your knees glued together as you this.
- After a few seconds, pick up your knees and allow them to fall to the left side, all while keeping knees together and should blades down. Gentle continue to rock side to side, allowing a few seconds of stretch on each side.
- Repeat for 5 twists to each side.
Lying-Down Pec Stretch
This move releases pec muscles and elongates the spine to help with shoulder and back alignment.
- Lying down on the mat, keep your knees bents and feet flat on the ground and lie a foam roller so the roller lines up with the back of your head down to your tailbone.
- Bring your palms together in front of your chest. Slowly open your arms out to the side like the letter “T” allowing your hands to fall to the ground. (Let gravity and breathwork help increase the stretch.)
- Hold for 3- seconds, then repeat 3 times.
Cat-Camel
This move stretches the cervical spine to tailbone.
- Begin on the floor on your hands and knees with your spine in a neutral position. As you inhale, arch your back by dropping your belly button toward the floor and look up toward the ceiling and hold.
- Exhale as you round your back up toward the ceiling like an angry cat, lower your head, and drop your shoulders.
- Move between these two positions gently and slowly for 5 to 8 repetitions.
Stretching just a few minutes a day can help you soothe stiff joints, melt away chronic stress, improve sleep, and revive energy! Get everything you need to add a stretching routine to your lifestyle and help achieve your wellness goals.
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