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What it works: upper body, lats
How to do it: Come on all fours. Then, while kneeling, shift your butt on your feet. Ensure your toes are touching as you push your knees away from each other. Sink your butt down toward your heels and reach your arms forward along the floor. You want to get your chest between your legs and forehead to the floor. Feel the stretch in your arms and down your spine. Reach your arms to one side as far as possible, then to the other. Hold each position 3 reps x30 seconds.
What it works: upper body
How to do it: Lie on your side with your bottom leg straight and top leg resting at 90 degrees. Extend your arms on the floor in front of you with hands stacked. Next, lift your top arm and rotate over your chest, allowing your head to follow the motion of your arm. Rotate as far as you can, then return to the start position. Maintain your pelvic position by pressing into the floor with your top leg throughout the motion. Repeat 10x each side.
Cat Cow Stretch
What it works: upper and lower back
How to do it: Kneel on the floor with your knees shoulder-width apart and shoulders stacked over your hands. Form the “cat” position by pulling your chest away from the floor, rounding your shoulders. Hold the “cat” position for 3-5 seconds. Then form the “cow” position by allowing your hips to sink toward the floor, arching your lower back. While maintaining core control throughout the movement, return to the neutral position. Repeat full Cat-Cow stretch x10 reps.
What it works: Low back
How to do it: While lying on your stomach, place your palms flat on the floor at shoulder height. Push into the ground and extend your elbows while maintaining contact between your hips and the floor. Relax your butt at the top of the movement, keeping elbows close to your side. Hold stretch 5 reps x10 seconds.
What it works: hamstrings
How to do it: Standing with your feet shoulder-width apart, put a slight bend in your knees and point your feet forward. Put your weight in your heels and tuck your chin. Keeping your back flat (make sure you don’t arch or round your back), bend forward by hinging at your hips and moving your torso toward the floor. All the movement should be coming from your hips. Come back to standing, maintaining a neutral spine. Perform 10-15 reps.
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