- Place your right hand behind your head, and point your elbow straight up.
- Take your left hand and place it on your right elbow.
- Pull your right elbow inward with your left hand.
- Hold this position. Then switch arms, and repeat.
- Place your right hand on a wall at shoulder height. Place your palm on the wall so your thumb is facing upward.
- Slightly bend your right elbow.
- Twist your body to your left — away from the wall.
- Hold this position. Then switch arms, and repeat.
Wall Lean for Your Calves
- Place your hands on a wall at about shoulder-height. Keep your hands shoulder-width apart.
- Lean against the wall while facing toward it.
- Scoot your right foot back as far as it can reach without straining it.
- Place your right heel on the ground.
- Keep your right leg straight.
- Hold this position. Then switch legs and repeat.
Pretzel Stretch for Your Buttocks
- Sit down on the ground.
- Bend your right leg, and place the sole of your foot flat on the ground.
- Lift your left leg up, and place your left ankle on your right thigh.
- Push your left knee away from you. If you’re not feeling the stretch, scoot your right foot in closer to your buttocks.
- Hold this position. Then switch legs, and repeat.
Butterfly Stretch for Your Inner Thighs & Groin
- Sit up tall on the floor.
- Bend your knees and relax your calves against the floor.
- Press the soles of your feet together.
- Hold your feet so that they remain touching. For a deeper stretch, press down on your knees.
- Back
Model Pose for Your Laterals
- Sit on the floor.
- Bend your left leg, and place your left foot flat on the ground.
- Straighten your right leg.
- Cross your left foot over your right leg.
- Take your right elbow and press it diagonally against the outside of your left leg.
- Push against your leg, and twist your torso.
- Hold this position. Then switch sides and repeat.
Child’s Pose for Your Lower Back & Hips
- Kneel down so that your whole shin is touching the floor.
- Touch your legs together.
- Rest your thighs on your calves.
- Lean over your thighs so your belly touches your legs.
- Lay your forehead on the ground. 6. Stretch your arms out in front of you with your palms facing