From certified personal trainer, Lizzy Natiello
- Start on your knees, about shoulder width apart. From here lower your chest down toward your thighs and your head to your mat or floor. Your arms can rest in front of you or behind you (palms facing up). Hold for 15 to 20 seconds.
- Why? This stretch helps release pressure/tightness in the lower back.
Start by lying on the floor, palms facing up. Bend your right towards you, moving it slowly across your body to the opposite side (right leg moving toward left side of the body). Try to plant your foot to the ground, keeping your arms out in the shape of a “T”. Breathe and relax, trying your best to keep your shoulders flat on the ground. Hold for 15 to 20 seconds and switch sides.
Why? This stretch opens up the hips and lower back.
Thread the needle
- Start on all fours. Knees are directly under your hips and hands under your shoulders. Twist your torso to the left and reach across with your right arm as far as you can go. Drive the back of your hand to the floor, keeping hips square with the floor. Hold for 15 to 20 seconds and switch sides.
- Why? This helps to open up the shoulder and back muscles.
- Start on your knees. Bring your right leg forward into a kneeling lunge. From here lean back into the floor, toes are pointed up. Your weight should be equally distributed and you should feel a deep stretch in the back of your thighs (hamstrings). Hold for 15 to 20 seconds and switch sides.
- Why? To stretch your hamstrings and lower body.
- Start standing. Place your left leg forward and lunge down, right knee hovering above the floor a few inches. Bring your left elbow down to your left ankle as far as you can, keeping your arm towards the inside of your body. Hold for 15 – 20 seconds and switch sides.
- Why? This stretch opens up your hip flexors and lower body.