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Start by lying on your back with your legs bent at a 90 degree angle. You want to make sure that you keep your hips level and your lower back down on the floor. You should do each leg one at a time by slowly straightening and grabbing the back of your leg with each hand. Gently pull your leg towards your body and hold for 30 seconds twice with each leg. You should only stretch until you feel slight discomfort, never pain. Only pull as far as your flexibility will allow.
Lie on your back and stretch your arms out to the sides at shoulder height with your palms facing downward. You should make sure that you keep your legs bent at a 90 degree angle. Take a deep breath and as you exhale start to lower your legs to one side of your body while you look in the opposite direction with your head. Then bring your knee slightly forward so that you can place your opposite hand on the top of your bent knee. Hold this stretch for 20 seconds and then repeat the stretch again for the other knee.
Assume a kneeling position. Then bend and raise your right leg while placing your foot on the floor in front of you. Shift your weight so that it is on your right leg and shift forward. One you are in this angled-forward position you should feel a slight stretch. Hold this position for 30 seconds and then repeat the stretch with the opposite side.
Lie down on one side and keep your shoulders, hips and knees in a straight line. Then bring your heel towards your buttocks by pulling at the ankle until you feel a stretch in the front of your thigh. Hold this position for 30 seconds. Then relax your body and repeat this stretch by turning over on your other side.
Choose a sturdy object, such as a table, and stand an arm's length away in front of it. Then lean forward with your knees slightly bent and grasp at the edge of the object with both of your hands. Keep your arms fully extended and your head in line with your shoulders. Hold this stretch for 10 seconds.
Start by selecting a sturdy object, such as a chair or bench. Then stand facing the object and place the heel of the foot of the leg that you want to stretch on top of the seat of the chair. Make sure to keep your knee and trunk straight as you lean forward and bend at the hips. Hold this stretch for 20 seconds before returning to your starting position.
Lie on your back and keep your knees bent with your feet flat on the floor. Put your arms at your sides while keeping your palms flat. Take a deep breath. Then exhale as you flatten your back to the floor. You should feel the back of your head, your neck, and your spine press against the floor. Lift up your pelvic area as you continue to exhale. Repeat this stretch up to 30 times.
Kneel on your hands and knees. Then raise one arm out in front of you. Do not twist or allow your shoulders to rise up. Then slowly raise and straighten the leg on the opposite side. Make sure that you keep your neck and hips as motionless as possible. Repeat this stretch with the other arm and opposite leg.
Lie flat on the floor with your knees bent and keep your feet flat on the floor. Tighten your stomach muscles and tuck your chin to your chest. Place your hands on your chest and curl your upper body forward and hold this position for 3 seconds. Make sure to breathe while you do this and repeat this position 10 times per set.
Lie flat on the floor face down. If lying flat is too uncomfortable, then place a pillow underneath your stomach. Hold this position for 1 minute and then press down on your hands to prop yourself up on your elbows. Hold this position for 1 second and then lower yourself back to the floor. Repeat this sequence 10 times per set.
Lie on your side and use your arm to prop your upper body up on your elbow. Keeping your legs straight, start by lifting your hips off the floor for 6 seconds. Then rest for 30 seconds. Repeat this 3 to 5 times and work up to holding the upright position for at least 30 seconds.
Lie down flat on your back and bend your knees. Place your hands out to your sides and take your right leg and place the outside of your right ankle on the top of your left knee. Hold the stretch until you feel minor discomfort, never pain. This stretch should be done for 20 seconds for each leg three times.
Lie on your stomach with your hips and legs on the floor. Place your palms under your shoulders and make sure that the tops of your feet are flat on the ground. Then slowly lift up your head as you engage your abdominal muscles. Continue with this movement until your chest and upper body are off of the floor and your arms are straightened. Your legs and fleet should remain on the floor. Hold this position for 15 seconds and then repeat this stretch 5 times.
Lie on your back with your knees bent and feet on the floor. Extend your arms while keeping your palms flat. Press your feet and arms into the floor and exhale as you lift your hips toward the ceiling. Drawing your tailbone in hold this position with your buttocks off the floor. Make sure that you do not squeeze your glute muscles or flex your buttocks. Hold this position for 1 minute.
Now that you have finished stretching, take a few minutes to relax. You can place a blanket under your head and a pillow under your legs. Simply lie flat with your hands out to your sides and breathe. Congratulations! You're all finished!