Total Body Soothing Stretch - Relax and Stretch Your Whole Body

Stretching is something we all know we should do, but how often do you skip your workout?  Now's your chance to make up for lost time with this simple, soothing workout.  This total body stretch if perfect any time of day, morning, evening or just before bed.  It's also great after a workout.

Precautions

See your doctor if you have any medical conditions, illnesses or injuries

Equipment Needed

A band, a chair, ball or bench

How To

  • Begin with a 5-10 minute warm up of light cardio  or do this workout after your regular cardio or strength workout
  • Hold each stretch for 10-30 seconds and repeat for 1-3 times.
  • Avoid any exercises that cause pain or discomfort

1
Upper Back Stretch

Upper Back Stretch. Paige Waehner

Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball.  Hold for 30 seconds

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2
Band Chest Stretch

Chest Stretch with Band
Paige Waehner

In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. Hold for 10-30 seconds. Avoid this move if you have shoulder problems.

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3
Seated Hamstring Stretch

Senior Hamstring Stretch
Paige Waehner

Sit on a bench or on a chair with another chair across from you.  Stretch one leg out, toes up, with the other foot on the floor.  Keep your back straight and abs engaged and bend forward from the hips until you feel a gentle stretch in the back of your leg.   Hold for 30 seconds and switch legs.

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4
Quad Stretch

Quad Stretch
Quad Stretch. Paige Waehner

Holding onto a wall or chair for support, bend one knee, bringing the foot up behind you towards your backside. Grab onto the foot or ankle with your hand and point the knee towards the floor to feel a stretch down the front of your thigh. Hold for 30 seconds and repeat on the other side.

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5
Calf Stretch

Standing Calf Stretch
Paige Waehner

Stand with hands on the wall for support in split stance--one leg forward and one leg back.  Press the back heel towards the floor and lean the body forward until you feel a gentle stretch in your calf.  Hold for 30 seconds and repeat on the other side.

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6
Whole Body Stretch with the Ball

Whole Body Ball Stretch
Paige Waehner

With legs wide, place hands on ball and roll it out, pressing your chest towards the floor to stretch the back and hamstrings.  Bend the knees a bit to protect the lower back if you need to. Hold for 5 breaths. 

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7
Side Stretch with the Ball

Side Stretch with the Ball
Paige Waehner

Stand in front of ball and place the side of the right hand on the ball (thumb pointing up).  Keep the hips straight and really reach through the arm to stretch all the way down the side.  Now roll the ball towards the left, feeling a stretch in the other side.  Hold for 3-5 breaths and switch to the other side.

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8
Cat Stretch

Cat Stretch
Paige Waehner

Kneel on all fours, knees under hips and hands under shoulders.  Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.  Inhale and tip the hips towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine.  Round the back and feel a stretch down your spine.  Repeat for 4 to 6 breaths, moving smoothly between each move.

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