This series of stretching sessions is designed and targeted towards larger and tighter muscles groups. Hold the positions in a controlled and slow motion. (Never go deeper than an RPE of 6 on a scale from 1-10.)
Muscles involved: Sternocleidomastoid muscle and upper trapezius.
Execution: Take a sitting position, straighten your back, and, with the help of your left hand, bend your head to the left. Try to touch your shoulder with your ear. Repeat the exercise in the other direction.
Muscles involved: Adductor muscles and hamstrings.
Execution: Sit down on the floor, and stretch your legs widely. Don’t bend your knees, and keep your legs on the floor. Bend forward by sliding your arms over your shins, and pull your upper body after them.
Execution: Straighten your arm across your body, and slightly press it with your other hand to intensify the stretch. Repeat the exercise with your other arm.
Execution: Stand against the wall, and make sure that the distance is enough to keep your upper body parallel to the floor. Take the position shown in the picture, and then slightly stretch your chest down.
Execution: Straighten up with your feet slightly wider than your shoulders. Extend your arms to the sides. Your right foot looks outward, and your left foot is turned at 90 degrees to your upper body. Put your right hand on your right shin, and, by keeping your back straight, raise your other arm. At the same time, move your pelvis backward and down. Repeat the exercise on the other side.
The sidelying quad stretch is a great way to get a good stretch to your quads. Being on the floor in a supported position can help you focus in on the stretch in your quads. Here is how you do the sidelying quad stretch:
Lie on your side.
Bend the knee of your top leg as far as you are able.
This stretch opens up tight hips and IT bands.and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. This exercise may also cause some knee discomfort.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
