10 Minute Stretch
CALF STRETCH
- Keep both feet pointing forward
- Both heels on the ground
- Back leg straight
- Front leg bent knee
- Lean forward until you feel a gentle pull in the calf muscle
- Repeat both sides
- Hold for 5 to 30 seconds
ANTERIOR THIGH ( QUADS )
- Use one hand for balance and the other to grasp your ankle. If you can't reach your ankle, loop a belt or towel.
- Repeat both sides
- Hold for 5 to 30 seconds
OUTSIDE THIGH AND HIP
- Use both hands for balance
- Cross one leg back behind the other
- Gently push your hip to the side of the back leg. You can feel a pull over the hip.
- This pose is great for hips and knees
- Repeat both sides
- Hold for 5 to 30 seconds
BACK OF THIGH ( HAMSTRING )
- Try to keep your back straight and bend at the hips
- Adjust the height depending on your own level of flexibility
- Repeat both sides
- Hold for 5 to 10 seconds
INNER THIGH
- Be careful with this one and don't stretch too hard
- As always, watch your balance
- Repeat both sides
- Hold for 5 to 30 seconds
GLUT AND HIP
- Now we transition from the chair to the floor
- This is a tricky one so read carefully
- If you are crossing the right leg over the left, pull the right knee towards the left shoulder and twist your spine, all the way up to your head, towards your right
- Repeat both sides
- Hold for 5 to 30 seconds
SPINAL CORD STRETCH
- Let the weight of your head fall forward
- As the spinal cord get tugged along its' length, you may feel a pulling right down to your toes.
- Gentle, don't force anything
- Hold for 5 to 30 seconds
COBRA ( BACK EXTENSION )
- Arch your back
- Gently
- Hold for 5 to 30 seconds
SQUAT
- This can be challenging so only hold for as long as it's comfortable
- Your heels don't need to touch the floor as we are more interested in stretching out your pelvis
- Hold for 5 to 30 seconds
TORSO AND NECK ROTATION
- This pose is not held but repeated 10 times
- Go from extreme right rotation to extreme left rotation
- Get the entire spine involved by looking as far back over your shoulder as you comfortably can
- Keep knees slightly bent
- Don't throw your body around but slowly and gently control rotation
- Repeat 10 times
TORSO SIDE BENDING
- Similar to above but gently bending from side to side
- Repeat 10 times
SHOULDER BLADE STRETCH
- Bring your elbows together in front of your chest
- Hold for 5 to 30 seconds
FRONT SHOULDER/CHEST STRETCH
- Clasp your hands behind your back and gently raise clasped hands so you feel the stretch in the front of your shoulder and chest
- Hold for 5 to 30 seconds. Most people need to hold this one for 30 seconds
SHOULDER ROLLS
- This is one of those repetitive movements
- Roll both shoulders forward like you are doing the front stroke
- Repeat 10 times
- Roll both shoulders backwards like you are doing the backstroke
- Repeat 10 times
- To start, keep your elbows bent and make small shoulder rotations. Increase the size of the rotations as you become more comfortable with the move