STRETCHING AND CORRECTIVE EXERCISES
Duration: est. 60min
Equipment: mat, long elastic bands, stability ball, and sauna
Prescription: Each circuit includes 2 sets of 30 sec stretching and 2 sets of 30 sec strengthening
Resting time between circuits: 45 sec
Circuit 1: Preacher Stretch
Kneel down with a box, chair, or bench in front of you.
Place your elbows on the elevated surface.
Let your chest drop forward and your glutes fall towards your heels until you feel a stretch through the shoulders.
Hold this position for 30 seconds. Come out of the position, check in with how your body feels, and then repeat the stretch.
Circuit 1: "W" Pulls
Anchor the elastic band to something at face level
With your thumbs pointing out, pull the band back with both hands keeping your elbows out to the sides at shoulder level
Pinch your shoulder blades together
Keep high tension on the band
Do as many reps as you can in 30 sec focusing on form rather than speed.
Repeat twice.
If you do not have an elastic band:
Lay on the floor face down with your legs extended behind you.
Lift your chest and arms off the ground with your elbows at 90 degree angles out to each side.
Pinch your shoulder blades together.
Do as many reps as you can in 30 sec focusing on form rather than speed. Repeat twice.
Circuit 2: Calf Stretch
Place the balls of your feet on a step.
Lower your heels down slowly until you feel a stretch in your calves.
Hold this position for 30 seconds. Come out of the position, check in with how your body feels, and then repeat the stretch.
If you can't perform that stretch:
Lay on your back with a band or towel wrapped around the ball of your foot.
Bend your knee slightly.
Pull the band back gently until you feel a comfortable but firm stretch in the back of your calf, with your toes pointing toward your face.
Hold this position for 30 seconds. Come out of the position, check in with how your body feels, and then repeat the stretch.
Circuit 2: Tibialis Dorsiflexion
This exercise can be performed with or without an elastic band.
Anchor the elastic band to something heavy or fixed to the ground, such as a table leg or a railing.
Get into a half kneeling position where the knee and toes of one leg are on the ground supported by a cushion or mat and the foot of the other leg is flat on the ground. Wrap the free end of the elastic band around the ankle of your front foot.
Keeping your front foot flat on the ground, lean your hips forward trying to push your front knee past the toes of the same leg, hold the stretch for 2 sec, and then return to the starting position. You should feel the stretch in the shin of the front leg.
Each time you lean your hips forward, alternate pushing your knee over the left side of your foot, the middle of the foot, and the right side of the foot.
Do as many reps as you can in 30 sec focusing on form rather than speed. Repeat twice and then switch legs and do it all again.
If the previous movement is hard to perform, here is another one:
Anchor the elastic band to something heavy or fixed to the ground, such as a table leg or a railing.
Sit on the floor with your legs straight in front of you facing the elastic band and loop the free end of the band around your foot.
Pull your toes toward you fighting the band, hold for 2 sec, and then slowly return to the starting position.
Do as many reps as you can in 30 sec focusing on form rather than speed. Repeat twice and then switch legs and do it all again.
Circuit 3: Hamstring Stretch
Standing on a step or platform, move one foot back so the ball of that foot rests on the edge of the step and the heel hangs over the edge.
Lower the heel of the back leg slowly until you feel a stretch in the calf, keeping that leg straight but allowing the front knee to flex slightly.
Keeping the spine straight, hinge at the hip to bring the chest toward the front thigh and hold this stretch for 30 seconds. Make sure that your chin is tucked down towards your chest for the duration of the stretch.
Repeat this stretch twice for each leg.
If the previous movement is hard to perform, do as follows:
Extend one leg in front of you, keeping the heel on the floor but your toes propped up against a vertical surface, such as a stair or wall. Let the knee of the back leg flex slightly.
Keeping the spine straight, hinge at the hip to bring the chest toward the front thigh and hold this stretch for 30 seconds. Make sure that your chin is tucked down towards your chest for the duration of the stretch.
Repeat this stretch twice for each leg.
Circuit 3: Standing Knee Lift
Stand facing a chair and raise one foot to rest on the seat of the chair so that the hip and knee form approximately a 90 degree angle.
Keeping the core and glutes engaged, use the hip flexor of the raised leg to lift the foot straight off the chair as high as you can without changing the alignment of your spine, hold for 2 sec, and then slowly return your foot to the chair.
Repeat as many times as you can in 30 sec, focusing on form rather than speed.
Do all of this twice for each leg.
Circuit 4: Abs Stretch Option 1: on Wall
Standing with your back facing the wall, reach back and place your hands flat against the wall behind your head so that your fingers point down toward the floor.
Walk your feet away from the wall and inch your hands down the wall until your back arches into a rounded "C" shape and you feel a strong but comfortable stretch across your abs.
Hold this position for 30 seconds. Come out of the position, check in with how your body feels, and then repeat the stretch.
If you cannot perform the movement, try the option in the next video:
Circuit 4: Abs Stretch Option 2: on Ball
Sitting on the ball with your feet flat on the floor, roll your glutes down the side of the ball and drape your upper back across the ball.
Carefully extend your arms behind your head so that your fingers rest on the floor pointed back towards the ball. Let your head hang down towards the floor.
Hold this position for 30 seconds. Come out of the position, check in with how your body feels, and then repeat the stretch.
Circuit 4: Superman
Lay facedown on the floor with your arms stretched out in front of your face and legs straight.
Exhale as you slowly lift your arms, legs, upper back, and head off the floor as high as you can.
Hold this position for 3 seconds and then exhale as you lower back down.
Repeat as many times as you can in 30 sec, focusing on form rather than speed.
Circuit 5: Hip Flexors Stretch
Get into a half kneeling position where the knee and toes of one leg are on the ground supported by a cushion or mat and the foot of the other leg is flat on the ground.
Gently lunge forward, keeping your chest and back straight and vertical, until you feel a comfortable stretch through the groin and upper thigh of the rear leg. Hold the stretch for 2 sec and then return to the starting position.
If you want to enhance the stretch, lift the rear foot off the ground and rest it against a vertical surface such as a step or a wall.
If you still need more, anchor an elastic band to something fixed to the ground like a table leg or railing, and slip the loose end up your rear leg around the upper thigh. The band should force your hip flexor to do some more work.
Repeat as many times as you can in 30 sec, focusing on form rather than speed. After 2 sets with one leg, switch legs and do it all again.
Circuit 5: Glute Bridge Heel Tap
Lie on your back with your knees bent and feet flat on the ground.
Squeeze your glutes and abs.
Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Extend one leg until you touch the floor with your heel without loosing the bridge position.
Come back to glute bridge position. Alternate legs. Do as many reps as possible in 30 seconds. Repeat twice.
Circuit 6: Figure 4 Stretch
Lie on your back with your knees bent and feet flat.
Cross one ankle over the opposite knee.
Reach through your bent knee and grasp the back of the leg still on the ground.
Pull the leg towards your chest.
Hold this position for 30 seconds. Repeat on the other leg.
Circuit 6: Frog Glute Bridge
Lie on your back with your arms on the side.
Bend your knees and press the soles of your feet together.
Squeeze your glutes and drive your heels into the floor to raise your hips toward the ceiling.
Pause and contract your glutes at the top.
Slowly lower your hips back to the starting position.
Repeat the movement until the time is complete. Repeat twice.
Circuit 7: Butterfly Stretch
Sit up straight with your fingertips on your hips, with palms facing out, and your elbows pointed out to the sides.
Exhale and slowly move your elbows forward as much as you can, hold it for 30 seconds
Inhale and move your elbows back to the starting position.
Circuit 7: Reverse Table with Hand Up Strength
You can start in a plank or sitting position:
Place your feet flat on the floor, hip-width apart.
Bend your knees and face them toward the ceiling.
Place your arms slightly behind your hips, with your hands facing your away.
Inhale and press firmly into your hands and feet. Straighten your elbows and lift your hips up toward the ceiling.
Once you are in a reverse table pose, check that your knees are at a 90 degree angle and your thighs and torso are parallel to the floor.
Your wrists should be directly underneath your shoulders.
ONLY IF YOU CAN: lift one hand up reaching the ceiling. Hold it for 30 seconds. Repeat opposite hand.
Carefully drop your glutes down.
(use the
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