Glutes (Okole)Stretch –

Seated at the edge of chair.  Cross one leg over the other, hold and stabilize ankle and knee.  Inhale, sit straight up.  Exhale, fold forward at the waist, relaxing the neck, looking at belly button.  Hold stretch for 5 breaths.

The third picture is a modified version of the stretch.  With one leg over the other, interlock the knee with the opposite elbow.  Hold the wrist with the opposite hand.  Inhale, sit straight up.  Exhale, rotate torso and look over the shoulder. 

Lumbar Muscles (Lower Back)

Seated, knees wider than hip width apart, and hands interlocked behind the head.  Sit straight up, elongating the spine.  Inhale as you rotate to one side.  Exhale and drop elbow to the SAME side knee.  Look skywards with the eyes and keep top elbow up and open.  Feel the stretch in the lower back muscles and the obliques (side of torso)

Hip flexors (front of the hip)

Standing in lunge position, right leg is back, left leg forward.  Right foot about 45 degrees in comparison to left foot, which is pointing forward.  Keep right heel on floor, right knee extended and torso upright in standing position.  Rotate right hip forward and exhale as left knee bends.  Feel the pull in the right hip flexor (front of hip).  *Be sure that the left knee does not pass the left toe (if it does, take a bigger step).

The second picture is a modified version of the stretch.  Once in the final hip flexor stretch position, extend the right arm above the head and bend over to the other side.  

*Rotate the back foot to stretch different angles of the hip flexor.

* Good stretch to do before long periods of sitting or driving *

Hamstrings (back of leg)

Standing with one leg up on chair.  Inhale, elongate spine upward.  Exhale, fold forward at waist, relax neck, looking at belly button.  Feel the pull behind the leg, relax into the stretch, and come back to starting position. 

The pictures below is the modified versions of the stretch.

*Rotate the toes that you’re standing on 45 degrees and 90 degrees to stretch different angles of the hamstring.*

Quadriceps (front of leg)

Standing, bend one knee and hold foot in same side hand.  Exhale, pull foot to glutes.  Feel the pull on front of leg, relax into the stretch.

The second picture shows how to stretch the inner quad, by rotating the hand and grabbing the inner part of the foot.   (big toe side)  Rotate leg outward, feeling the pull on the inner, front of the leg.

The third picture shows how to stretch the outer quad, grab foot with opposite hand.  Feel the pull on the outer, front of the leg.

Downward Dog – “yoga” stretch. 

Hands and feet on floor about shoulder width apart. 

Breath out as glutes raise to the sky, stretching out arms and extending knees, feeling the pull in the hamstrings. 

Focus on even pressure on both hands, rolling elbows inwards and towards each other. 

Elongate spine, press heels in floor evenly. 

Hold for 3-5 breathes.

Upward Dog – “yoga” stretch. 

Continuation of Downward Dog. 

From downward dog position, inhale as chest swoops toward floor pass hands, head extends toward sky as arms are extended.    

*Good stretch for fluidity of the whole spine*

Shoulder

Standing or seated. 

Bring right arm across body at shoulder height. 

Use left arm to cradle right arm. 

Feel the pull in the back of the right shoulder, relax into the stretch.

Neck & Arm

- Find a wall to use. 

- Standing with hand on wall at shoulder height, fingers pointing up. 

- Turn body away from wall, preferably 180 degrees (toes facing away from wall). 

- Feel the pull in the chest, shoulder, bicep, and forearm. 

- Place other hand to opposite side of head and gently stretch neck, placing ear to shoulder. 

- Feel the pull on the neck and arm, relax into the stretch.

*Good stretch if you're sitting at a computer all day*

Tricep (back of the arm)

- Standing or seated. 

- Bring right arm over and in back of head (as if trying to scratch your upper back). 

- Use left hand to hold right elbow and gently stretch tricep. 

- Feel the pull on the back of the arm, relax into the stretch.

Forearms – Standing or seated. 

Extend right arm, palm facing up, and locking out elbow. 

Place left palm and fingers onto the right fingers (palm side) and gently pull right fingers back. 

Feel the pull on the forearm, relax into the stretch.

*Good stretch if you're typing or writing throughout the day, relieves pressure upon the carpal tunnel*