Things You'll Need:
- Empty floor space
- workout mat
- loose clothing
-
Step 1
Start with a breathing stretch. First, lay on your back with your feet flat and your left arm straight on your side with your palm on the floor. Place your right palm on your belly button. Slowly inhale to where your fingers separate, then exhale as if you were closing up your rib cage. Do this for about five minutes.
-
Step 2
Stretch your lower back. Lay on the floor as if you were going to do a push up. Make sure your legs are shoulder width apart. Press up with your arms, leaving your hips on the ground.
-
Step 3
Keep pushing until your lower back is stretching to the edges of comfort. At that point, lower your neck and rotate it three times in both directions. Then relax your back while maintaining your position. When you're ready, stretch your back again and repeat the process.
-
Step 4
Stretch Your legs. Lay back on your back with your legs straight out and about three inches off of the ground. Lift your head and shoulders off of the mat. With very little bend, bring your left leg towards your head and "catch" it with your hands.
-
Step 5
"Catch" your leg, do a quick one-two pulse count and then switch legs, doing the same catch, one-two movement. Repeat this ten times for each leg without letting your legs fully touch the ground.
-
Step 6
Stretch your hamstrings. Stay on the floor laying on your back with your legs stretched out as in step 4. This time you bring your left knee to your chin. Catch your leg with one hand on the knee and the other on your shin. Hold it for half a second and then switch legs without letting them touch the ground. Repeat at least 10 times for each leg.
