3 Primary Stretches
Press-up
- Begin laying on your stomach on a stable surface
- Use both hands to push your chest off the ground while keeping your hips on the ground
- If you feel a stretch early in the stretch, you may prop yourself up on your elbows until you can stretch past that point
- Hold for 15-30 seconds when you feel a stretch in your abs
- You may feel a slight pinch in your low back, as long as it is tolerable that is okay, but if it goes from uncomfortable to painful reduce the range of your stretch
- Repeat 2 times
Twist with knee hold
- Begin sitting on the ground with your legs straight out in front of you
- Adjust posture to be sitting as tall as possible with core engaged and shoulders down and back
- Cross right leg over the left so your leg is bent, and your foot is on the ground
- Put your left elbow on the other side of your right knee push so that your core twists to the right until you feel a stretch
- Hold for 15-30 seconds
- Repeat 2 times
- Switch sides
Back bend in standing
- Begin in standing
- Adjust posture to be standing as tall as possible with core engaged and shoulders down and back
- Place both hands on your back where your low back and hips meet
- Bend back until you feel a stretch
- Hold for 15-30 seconds
- Repeat 2 times