Static Stretching

Abdominal and lower back muscles

Lie face down on the ground, feet flexed.Lift your body off the ground so that you are supported only by your forearms and toes. The elbows should be on the ground and should be almost directly below your shoulders. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and you are maintaining a clean line from your head down your spine.

Contract your glutes and attempt to hold for ten seconds. Lift your right arm off the ground, straighten it and point it straight ahead, holding it in the air for 10 seconds before returning to the starting position. Repeat this with the left arm. Lift your right leg off the ground and hold it there for ten seconds.

PLEASE maintain a straight back! Many people injure themselves by dabbling in the world of misalignment. What feels easier may not necessarily get the job done! Return to starting position and repeat with left leg. Try lifting your right arm and left leg simultaneously. Hold the position for ten seconds before returning to your neutral position. Repeat the exercise on the opposite side.

Feeling tough? Do ascending sets adding 10 more seconds each time! DO make sure to give your muscles at least 16 counts of rest between sets.

Hamstring stretch

Sit on the ground with both legs outstretched before you. Bend the right leg and place the sole of the right foot alongside the knee of the left leg. Allow your left leg to relax its way to the ground. Lift through your ribs maintaining perfect posture and bend forward from the waist. You’ll get a nice stretch in your right hamstring!

Repeat on the opposite side.

Calf Stretch

Stand with one leg in front of the other, hands flat against a wall at shoulder height. Slowly move your back leg further from the wall maintaining its original positioning. Press your heel firmly into the floor.

Envision headlights on your right and left pelvic wings. Square your headlights to the wall. This will prevent you from twisting to accommodate the leg behind you. Maintain a straight spine. This stretch should be felt in the calf of the rear leg.

Repeat on opposite side.

Groin Stretch/Butterflies

Sit with tall posture. Place the soles of your feet together and pull your heels in towards your body.Allow your knees to drop as low as they will go naturally. Hold for 30 seconds.

Next, gently place your hands on your knees and add an even amount of weight to each side. Pushing in this fashion will give you a stretch along the inside of your thighs and groin. Can you get your knees to touch the ground? Give it a try!