6 Bedtime Stretches

6 BEDTIME STRETCHES MODIFIED HURDLERS STRETCH Target Body Part: Hamstrings, gluteal muscles, lower back, inner thigh > While seated, extend one leg straight (do not lock knee) and place bottom of the other foot against that knee. > Hold back straight and slowly lower torso toward straight leg. > Do not collapse through chest or round the back. > Hold for 68 slow, deep breaths; repeat 23 times on each side. KNEELING HIP FLEXOR STRETCH Target Body Part: Glutes and Abs, Quads, Hamstrings Or Hips > Get in a kneeling lunge position with one knee on the floor and the other leg bent 90 degrees in front of you with foot flat. Squeezing your back glutes, shift your body weight slightly forward while maintaining an upright torso. Hold for the prescribed time. LYING PIRIFORMIS STRETCH Target Body Part: glutes and hips, hamstring, fights back pain Lie on your back, bend both knees, and bring your left ankle over your right thigh. Lift your right foot off the ground, bringing your leg up to a 90-degree angle. > Loop your hands in between your legs and slowly draw your right knee in toward your chest. > Keep your head and neck relaxed on the ground. Take deep breaths the entire time. CAT / COW STRETCH Target Body Part: Back, Chest Start on all fours, with hands directly under shoulders and knees directly under hips. Engage your abs and arch your back toward the ceiling, looking down with your eyes (cat stretch). Slowly go back through center and arch back down toward floor, lifting head and gaze up toward ceiling. Continue arching up and down through spine. EXTENDED CONE STRETCH Target Body Part: helps clear your mind of distractions and helps you focus on mindful body motion. > Begin standing with your feet about hip-width apart. Take a deep breath in, then exhale as you extend your arms out to the side and up into the air to meet above your head. With your hands over your head and feet planted firmly on the ground, take a deep inhale, and as you exhale, bend your body to the left side. Hold this position for a breath, and then go to center to inhale again, and exhale as you bend your body to the right side and hold for a breath. > Repeat four times on each side for maximum benefit. ALTERNATING KNEE HUG Target Body Part: Hamstrings, Glutes Lie on your back, hug one knee into your chest while fully extending the other leg, hovering it above the ground. > Keep your focus on lengthening your leg away from your body while simultaneously squeezing your knee to your chest. Hold for 2-3 seconds then alternate legs, complete 10 reps. Subscribe to our Newsletter www.fitnessrepublic.com/newsletter www.fitnessrepublic.com