Lateral Hamstring Reach-Over (Hamstring, Glutes, Hips, Waist, Trunk, Back) In the same position, rotate your trunk laterally, lowering your shoulder toward your knee.  Reach over to touch your toes.

Trunk Stretch (Chest, Shoulders, Upper Back, Triceps) Place your hands on any railing, counter or waist level surface.  Keep your arms straight and your knees slightly bent.  Press your chest straight down toward the floor.  Exhale as you stretch. This is a great stretch for anyone who slouches or hunches over a computer or desk all day.

Back Stretch (Upper, Middle and Lower Back, Glutes, Quadriceps, Shoulders) Place your hands on any railing, counter or waist level surface.  Place your feet close together up against bottom of rail or counter.  Lean back into a Pike Position until your arms are straight and your on your heals.  Allow your weight to hang on your arms while rounding out your lower back.  Hold this position as long as desired to create a “traction effect” through your spine.

Slowly descend your buttocks down to your heals to stretch quadriceps and lower back.  Return to upright position by passing back through the Pike Position and then to fully upright.

Rotational Spine Stretch (Upper, Middle and Lower Back, Hips) Turn your back to a rail, counter or wall.  Step away until you are arms-length.  Keep your feet shoulder-width apart.  Without moving your feet, slowly twist around to place both hands on the rail behind you.  Exhale as you twist.  Alternate sides slowly and repeatedly to stretch full length of your spine.

*Be exceptionally careful with this stretch if you have and Acute Spine or Disc issues.  Consult an authorized physician or chiropractor if you have any concerns

Quadricep Stretch (Quadriceps, Hips, Abs) Standing with the railing behind you, place your foot on top of the rail.  Keep your foot and leg inline with your upper leg.  Avoid twisting your knee.  Reach back to railing and slowly lean back to stretch Quadricep.  Hop forward slightly on your opposite leg to create a stretch higher up in your Hip Flexor.  Reach back with both hands and arch your back to accentuate a stretch in your Abs.

Shoulder Stretch (Chest, Shoulders) Standing in front of rail, reach back to grab top of rail.  Walk your feet forward so you are leaning slightly backward.  SLOWLY squat while holding onto railing behind you.  Descend deeply until your feel the stretch in your shoulders.  Exhale.

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