Full-Body Stretches 


Lying-down Pretzel Stretch Lie on your back, with both legs elongated and
parallel and your arms extended away from your torso, palms facing up. Bend
your right leg and place the sole of your foot on the floor. Lift your butt off the
floor, tilting your torso slightly to your left, and cross your right leg over to your
left side, with your knee bent at a right angle. Hold, and then return to the
starting position. Repeat on the other side.


Unilateral Leg Raise Place your hands on your right hamstring just below
your knee, and then extend your right leg toward the ceiling, pointing your toes.
Hold, and then lower your leg. Repeat on the other side.


SIDE-LYING RIB STRETCH Lie on your right side with your legs together
and extended. Place both palms on the floor, your right arm supporting you and
your left arm positioned in front of your body. Your upper body should be
slightly lifted. Bend your left leg, and rest your foot just in front of your right
thigh, knee pointing up toward the ceiling. Keeping your legs in place, press
down with your hands as you raise your body upward, feeling a stretch around
your right rib cage.


GOOD MORNING STRETCH Stand tall with your legs and feet parallel,
shoulder-width apart. Keep your knees soft, and tuck your pelvis slightly
forward. Reach your arms fully up toward the ceiling, keeping them long and
parallel with your body. Focus your energy on the middle of your palms, which
should be facing inward. Turn your gaze upward as you stretch. You should feel
a stretch from your toes to the tips of your fingers.


FORWARD LUNGE WITH TWIST Stands with your feet together, hands on your hips. Lunge forward on the right leg, focusing on a downward
movement of your hips, until your thigh is parallel with the floor. Bend forward
to place your hands on the floor on either side of your right foot. Balance your
weight on your left hand, and carefully and slowly guide your right arm up
toward the ceiling, twisting your torso. Return to the starting position, and repeat
on the other side.see also:
Benefits of stretching by mayo clinic 


SIDE LUNGE STRETCH Stand with your feet wide, toes facing outward.
Bend your knees and hips to slowly lower into a sumo squat. Once you feel the
stretch in your glutes and hamstrings, drop your hands onto the floor in front of
you, transferring some of your weight onto your arms. Staying as low as
possible, slowly shift your body to the right, bending your right knee while
extending and straightening your left leg. Rise to the sumo squat position, and
then stretch to the other side.



EXERCISE
LYING-DOWN PRETZEL STRETCH
TIME/SETS/REST
Hold for 30 seconds for two sets on each side with a 10-second rest between sets.
TARGET
Rotator muscles, chest, and glutes


UNILATERAL LEG RAISE
TIME/SETS/REST
Hold for 30 seconds for two sets on each side with a 10-second rest between
sets.
TARGET
Lower back groin, glutes, and hamstrings


SIDE-LYING RIB STRETCH
TIME/SETS/REST
Hold for 30 seconds for two sets on each side with a 10-second rest between
sets.
TARGET
Rib cage, lower back, obliques, and outer thighs


GOOD MORNING STRETCH
TIME/SETS/REST
Hold for 30 seconds for two sets with a 10-second rest between sets.
TARGET
Back, neck, abs, obliques, palms, forearms, and upper arms


FORWARD LUNGE WITH TWIST
TIME/SETS/REST
Hold for 5 seconds for four sets on each side with a 10-second rest between sets
TARGET
Quads, glutes, hip adductors, hamstrings, obliques, rib cage, shoulders, and
chest

SIDE LUNGE STRETCH
TIME/SETS/REST
Hold for 5 seconds for four sets on each side with a 10-second rest between
sets.
TARGET 
Hip adductors, hip flexors, hamstrings, inner thighs, and glutes