Week 4
Monday: Workout 4
Wall Chest Stretch
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Chair Hip and Back Stretch
Main Wuscles Worked: Adductor Muscles, Groin Muscles, Chest Muscles, Thoracic Spine Muscles.
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair and place your right leg on the chair
- Step with the left leg a bit further away until you feel a stretch in your hips
- Place both hands on the inner side of your right leg
- Lift the right arm and rotate your torso to look up toward the right arm
- You should feel an intense stretch in your hips, back and chest
- Hold and then repeat the same with the other leg
Tip: you can use a yoga block or a box if you can’t place your hand on the chair or if the stretch feels too intense. Once you progress, you can remove it.
Thoracic Spine Stretch
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Seated Single Leg Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Calf Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with one leg extended and the other bend to the side
⦁ Lean toward the extended leg
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: You can help yourself with a strap or a band around the extended foot to bring you closer to the foot.
Ankle Stretch
Main Muscles Worked: Calf Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs extended
- Place your hands behind your back for support
- Bring your toes toward you in a dorsiflexion position and hold
- Release and do the opposite; bring the toes toward the floor in plantar flexion
- alternate
Tip: You can use an elastic band or a strap to pull the foot toward you. That will increase the stretch.
Tuesday: Off
Wednesday: Workout 5
Standing Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Deltoid Muscle
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your arms behind your back
⦁ Cross your fingers
⦁ Push your chest forward and arms back, arch your back and look up
⦁ Hold the stretch
Tip: Push your shoulder blades together.
Chair Back and Arm Stretch
Main Muscles Worked: Deltoideus, Latissimus Dorsi, Hamstrings, Chest
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Place one arm off the chair, facing down the floor
- Try to bring it as close to the floor as you can
- Repeat the same with the other arm
Tip: push your chest down toward the floor for a
Butterfly Stretch
Main Muscles Worked: Groin Muscles, Adductors
Equipment needed: None
Step-by-Step instructions:
- Sit on the floor and flex your knees
- Place your feet together and align them
- Hold your ankles and place your elbows on the inner side of your knees
- Now, bend forward and push your knees toward the floor until you feel a stretch in your groin and inner thigh muscles
- Hold the stretch
Tip: push the knees down with your elbows to increase the stretch
Kneeling Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat and place one leg in front of you
⦁ Extend the leg with your toes pointing up
⦁ Bend forward toward the leg until you feel a stretch in your hamstrings
⦁ Hold the stretch and repeat the same with the other leg
Tip: Keep your back straight; try not to arch it too much.
Lunge Hip Flexor and Quadriceps Stretch
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Thursday: Off
Friday: Workout 6
Downward Dog
Main Muscles Worked: Arms, Shoulders, Back, Hamstrings, Calves
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Lift your knees off the mat and extend them
⦁ Push your head between your shoulders and extend your arms
⦁ Push your hips up and heels down to feel an intense stretch
⦁ Hold the position
Tip: Spread your fingers to give you strong support.
Knee to Chest
Main Muscles Worked: Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back
⦁ Bring both legs toward your chest and hold them with your arms
⦁ Hold the stretch
Tip: You can lift your head off the floor and bring your nose close to your knees.
Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Cross Legs Forward Stretch
Main Muscles Worked: Lower Back, Hip Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Bend forward and try to place your arms as far upfront as you can
- Hold the stretch
Tip: Push your knees down toward the floor.
Twist Shoulder Stretch
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Push your shoulder down and arm forward.
Wrist Stretch
Main Muscles Worked: Wrist Flexors Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat
⦁ Place your hands on the mat in front of your with your fingers pointing toward you
⦁ Push your palms down until you feel a stretch on the inner side of your arm
⦁ Hold the stretch
Tip: Slightly lean back with your hips to increase the stretch.
Saturday: Off
Sunday: Workout 4
Wall Chest Stretch
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Chair Hip and Back Stretch
Main Wuscles Worked: Adductor Muscles, Groin Muscles, Chest Muscles, Thoracic Spine Muscles.
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair and place your right leg on the chair
- Step with the left leg a bit further away until you feel a stretch in your hips
- Place both hands on the inner side of your right leg
- Lift the right arm and rotate your torso to look up toward the right arm
- You should feel an intense stretch in your hips, back and chest
- Hold and then repeat the same with the other leg
Tip: you can use a yoga block or a box if you can’t place your hand on the chair or if the stretch feels too intense. Once you progress, you can remove it.
Thoracic Spine Stretch
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Seated Single Leg Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Calf Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with one leg extended and the other bend to the side
⦁ Lean toward the extended leg
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: You can help yourself with a strap or a band around the extended foot to bring you closer to the foot.
Ankle Stretch
Main Muscles Worked: Calf Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs extended
- Place your hands behind your back for support
- Bring your toes toward you in a dorsiflexion position and hold
- Release and do the opposite; bring the toes toward the floor in plantar flexion
- alternate
Tip: You can use an elastic band or a strap
Week 5
Monday: Workout 5
Standing Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Deltoid Muscle
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your arms behind your back
⦁ Cross your fingers
⦁ Push your chest forward and arms back, arch your back and look up
⦁ Hold the stretch
Tip: Push your shoulder blades together.
Chair Back and Arm Stretch
Equipment Needed: Chair and Mat
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Place one arm off the chair, facing down the floor
- Try to bring it as close to the floor as you can
- Repeat the same with the other arm
Tip: push your chest down toward the floor for a full stretch.
Butterfly Stretch
Main Muscles Worked: Groin Muscles, Adductors
Equipment needed: None
Step-by-Step instructions:
- Sit on the floor and flex your knees
- Place your feet together and align them
- Hold your ankles and place your elbows on the inner side of your knees
- Now, bend forward and push your knees toward the floor until you feel a stretch in your groin and inner thigh muscles
- Hold the stretch
Tip: push the knees down with your elbows to increase the stretch
Kneeling Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat and place one leg in front of you
⦁ Extend the leg with your toes pointing up
⦁ Bend forward toward the leg until you feel a stretch in your hamstrings
⦁ Hold the stretch and repeat the same with the other leg
Tip: Keep your back straight; try not to arch it too.
Lunge Hip Flexor and Quadriceps Stretch
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Tuesday: Off
Wednesday: Workout 6
Downward Dog
Main Muscles Worked: Arms, Shoulders, Back, Hamstrings, Calves
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Lift your knees off the mat and extend them
⦁ Push your head between your shoulders and extend your arms
⦁ Push your hips up and heels down to feel an intense stretch
⦁ Hold the position
Tip: Spread your fingers to give you strong support.
Knee to Chest
Main Muscles Worked: Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back
⦁ Bring both legs toward your chest and hold them with your arms
⦁ Hold the stretch
Tip: You can lift your head off the floor and bring your nose close to your knees.
Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Cross Legs Forward Stretch
Main Muscles Worked: Lower Back, Hip Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Bend forward and try to place your arms as far upfront as you can
- Hold the stretch
Tip: Push your knees down toward the floor.
Twist Shoulder Stretch
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Push your shoulder down and arm forward.
Wrist Stretch
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat
⦁ Place your hands on the mat in front of your with your fingers pointing toward you
⦁ Push your palms down until you feel a stretch on the inner side of your arm
⦁ Hold the stretch
Tip: Slightly lean back with your hips to increase the stretch.
Thursday: Off
Friday: Workout 4
Wall Chest Stretch
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Chair Hip and Back Stretch
Main Wuscles Worked: Adductor Muscles, Groin Muscles, Chest Muscles, Thoracic Spine Muscles.
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair and place your right leg on the chair
- Step with the left leg a bit further away until you feel a stretch in your hips
- Place both hands on the inner side of your right leg
- Lift the right arm and rotate your torso to look up toward the right arm
- You should feel an intense stretch in your hips, back and chest
- Hold and then repeat the same with the other leg
Tip: you can use a yoga block or a box if you can’t place your hand on the chair or if the stretch feels too intense. Once you progress, you can remove it.
Thoracic Spine Stretch
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Seated Single Leg Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Calf Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with one leg extended and the other bend to the side
⦁ Lean toward the extended leg
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: You can help yourself with a strap or a band around the extended foot to bring you closer to the foot.
Ankle Stretch
Main Muscles Worked: Calf Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs extended
- Place your hands behind your back for support
- Bring your toes toward you in a dorsiflexion position and hold
- Release and do the opposite; bring the toes toward the floor in plantar flexion
- alternate
Tip: You can use an elastic band or a strap to pull the foot toward you. That will increase the stretch.
Saturday:
Sunday: Workout 5
Standing Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Deltoid Muscle
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your arms behind your back
⦁ Cross your fingers
⦁ Push your chest forward and arms back, arch your back and look up
⦁ Hold the stretch
Tip: Push your shoulder blades together.
Chair Back and Arm Stretch
Main Muscles Worked: Deltoideus, Latissimus Dorsi, Hamstrings, Chest
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Place one arm off the chair, facing down the floor
- Try to bring it as close to the floor as you can
- Repeat the same with the other arm
Tip: push your chest down toward the floor for a full stretch.
Butterfly Stretch
Main Muscles Worked: Groin Muscles, Adductors
Equipment needed: None
Step-by-Step instructions:
- Sit on the floor and flex your knees
- Place your feet together and align them
- Hold your ankles and place your elbows on the inner side of your knees
- Now, bend forward and push your knees toward the floor until you feel a stretch in your groin and inner thigh muscles
- Hold the stretch
Tip: push the knees down with your elbows to increase the stretch
Kneeling Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat and place one leg in front of you
⦁ Extend the leg with your toes pointing up
⦁ Bend forward toward the leg until you feel a stretch in your hamstrings
⦁ Hold the stretch and repeat the same with the other leg
Tip: Keep your back straight; try not to arch it too much.
Lunge Hip Flexor and Quadriceps Stretch
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Week 6
Monday: Workout 6
Downward Dog
Main Muscles Worked: Arms, Shoulders, Back, Hamstrings, Calves
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Lift your knees off the mat and extend them
⦁ Push your head between your shoulders and extend your arms
⦁ Push your hips up and heels down to feel an intense stretch
⦁ Hold the position
Tip: Spread your fingers to give you strong support.
Knee to Chest
Main Muscles Worked: Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back
⦁ Bring both legs toward your chest and hold them with your arms
⦁ Hold the stretch
Tip: You can lift your head off the floor and bring your nose close to your knees.
Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Cross Legs Forward Stretch
Main Muscles Worked: Lower Back, Hip Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Bend forward and try to place your arms as far upfront as you can
- Hold the stretch
Tip: Push your knees down toward the floor.
Twist Shoulder Stretch
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Push your shoulder down and arm forward.
Wrist Stretch
Main Muscles Worked: Wrist Flexors Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat
⦁ Place your hands on the mat in front of your with your fingers pointing toward you
⦁ Push your palms down until you feel a stretch on the inner side of your arm
⦁ Hold the stretch
Tip: Slightly lean back with your hips to increase the stretch.
Tuesday: Off
Wednesday: Workout 4
Wall Chest Stretch
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Chair Hip and Back Stretch
Main Wuscles Worked: Adductor Muscles, Groin Muscles, Chest Muscles, Thoracic Spine Muscles.
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair and place your right leg on the chair
- Step with the left leg a bit further away until you feel a stretch in your hips
- Place both hands on the inner side of your right leg
- Lift the right arm and rotate your torso to look up toward the right arm
- You should feel an intense stretch in your hips, back and chest
- Hold and then repeat the same with the other leg
Tip: you can use a yoga block or a box if you can’t place your hand on the chair or if the stretch feels too intense. Once you progress, you can remove it.
Thoracic Spine Stretch
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Seated Single Leg Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Calf Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with one leg extended and the other bend to the side
⦁ Lean toward the extended leg
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: You can help yourself with a strap or a band around the extended foot to bring you closer to the foot.
Ankle Stretch
Main Muscles Worked: Calf Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs extended
- Place your hands behind your back for support
- Bring your toes toward you in a dorsiflexion position and hold
- Release and do the opposite; bring the toes toward the floor in plantar flexion
- alternate
Tip: You can use an elastic band or a strap to pull the foot toward you. That will increase the stretch.
Thursday: Off
Friday: Workout 5
Standing Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Deltoid Muscle
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your arms behind your back
⦁ Cross your fingers
⦁ Push your chest forward and arms back, arch your back and look up
⦁ Hold the stretch
Tip: Push your shoulder blades together.
Chair Back and Arm Stretch
Main Muscles Worked: Deltoideus, Latissimus Dorsi, Hamstrings, Chest
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Place one arm off the chair, facing down the floor
- Try to bring it as close to the floor as you can
- Repeat the same with the other arm
Tip: push your chest down toward the floor for a full stretch.
Butterfly Stretch
Main Muscles Worked: Groin Muscles, Adductors
Equipment needed: None
Step-by-Step instructions:
- Sit on the floor and flex your knees
- Place your feet together and align them
- Hold your ankles and place your elbows on the inner side of your knees
- Now, bend forward and push your knees toward the floor until you feel a stretch in your groin and inner thigh muscles
- Hold the stretch
Tip: push the knees down with your elbows to increase the stretch
Kneeling Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat and place one leg in front of you
⦁ Extend the leg with your toes pointing up
⦁ Bend forward toward the leg until you feel a stretch in your hamstrings
⦁ Hold the stretch and repeat the same with the other leg
Tip: Keep your back straight; try not to arch it too much.
Lunge Hip Flexor and Quadriceps Stretch
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Toes Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Saturday: Off
Sunday: Workout 6
Downward Dog
Main Muscles Worked: Arms, Shoulders, Back, Hamstrings, Calves
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Lift your knees off the mat and extend them
⦁ Push your head between your shoulders and extend your arms
⦁ Push your hips up and heels down to feel an intense stretch
⦁ Hold the position
Tip: Spread your fingers to give you strong support.
Knee to Chest
Main Muscles Worked: Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back
⦁ Bring both legs toward your chest and hold them with your arms
⦁ Hold the stretch
Tip: You can lift your head off the floor and bring your nose close to your knees.
Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Cross Legs Forward Stretch
Main Muscles Worked: Lower Back, Hip Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Bend forward and try to place your arms as far upfront as you can
- Hold the stretch
Tip: Push your knees down toward the floor.
Twist Shoulder Stretch
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Push your shoulder down and arm forward.
Wrist Stretch
Main Muscles Worked: Wrist Flexors Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat
⦁ Place your hands on the mat in front of your with your fingers pointing toward you
⦁ Push your palms down until you feel a stretch on the inner side of your arm
⦁ Hold the stretch
Tip: Slightly lean back with your hips to increase the stretch.