10-Minute Stretching: Simple Exercises to Build Flexibility into Your Daily Routine by Hutchinson Hilery

Author:Hutchinson, Hilery [Hutchinson, Hilery]
Language: eng
Format: epub, pdf
Publisher: Rockridge Press
Published: 2021-01-18T16:00:00+00:00

Instructions

1. Lie down on your back with your arms out wide.

2. Bend your knees and place your feet flat on the floor.

3. Let your knees fall over to the right.

4. Turn your head to look over your left shoulder.

5. Take slow deep breaths for 1 minute before switching sides.

Change It Up

• If your knees don’t touch the ground, try placing a pillow between your knees and the floor to help provide more support so you can relax further.

• You can take this stretch deeper by trying to stack your hips one over the other and placing your right hand on top of your left knee with gentle pressure.

Remember

• You can also make this a dynamic warm-up by not holding the stretch and just slowly twisting your knees from side to side. Once you get to your end range of motion, pause for a few seconds before you switch sides.

• Contraindications: recent spine, knee, or hip injury.

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