Sit-down Stretches
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| Sitting Position *Sit with your legs extended out in front of
you, with your toes softly pointed and your hands relaxed
at your side. Do not put your weight on your hands.
*Tighten your buttock muscles (by squeezing them gently
together) to anchor yourself in place, and then imagine
that there is a pole running up your spine. Imagine
yourself getting taller along the pole, sliding up it
with your back as straight as it can be. Your neck and
head are also extending along the imaginary pole.
*Keep your shoulders relaxed; do not let them bunch up
next to your neck.
You should get into
this position before starting the following exercises. If
you have trouble sitting straight without using your
hands, practice this separately.
Note : Be sure to do these sitting on a mat or a pad.
Seated Side Bends . . Seated
Toe Touches . .
Butterfly
Back
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| Seated Side Bends *Sit
with your legs extended out in front of you and your
hands at your side. Slide up your imaginary pole.
* Extend your right leg out to your right side as far as
you can do so comfortably, and then pull your left leg
towards you with your knee up. Place your right hand just
under your left knee, and then let your leg relax and
hang against your right hand so that your left knee is
pointed slightly out to the side.
*Sit straight up, concentrating on sliding up the
imaginary pole, and extend your left arm. Take your left
arm over your head and stretch it towards your right toe
as far as you can, still holding on to your left knee
with your right hand. You should feel the stretch in your
left side and the inner thigh of your right leg.
*Hold the stretch for a few seconds, and then slide back
up the pole to a straight sitting position.
*Repeat 2-3 each side.
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| Seated Toe Touches *Place
both legs together, toes gently flexed. Slide up your
imaginary pole.
*Bend forward from the hips, keeping your back flat and
sliding your hands toward your ankles. Roll your head so
that your chin is gently tucked into your chest. Your
chin should stay tucked in until the very end of the
exercise.
*When you can no longer keep your back flat, round
forward to lower your head towards your knees. Grasp your
toes if you can; if not, grasp your ankles or shins Keep
your stomach muscles energized and pulled in toward your
back. Don’t force anything, but push yourself
gently. Hold 30 seconds.
*It is very important that you hold yourself in place as
low as you can without bouncing or fidgeting. You must
hold the stretch for at least 15 seconds.
*When you sit up, sit up gradually by tightening your
spine, starting from the bottom, and imagining yourself
sliding back up the imaginary pole. Your head should be
the last thing to come up.
*Repeat at least 3 times.
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| Butterfly *Sit so that the soles of your feet are touching
and your knees are as close to being flat on the floor as
you can get them. Grasp your ankles (not your feet).
*Slide up the imaginary pole until your are sitting all
the way straight, with your feet pulled in as close to
your body as you can.
*Roll your head so that your chin is tucked into your
chest, and relax each vertebrae down your back, imagining
rolling your head down your body, until your head is as
close to your feet as you can get.
*Hold the position for 15-30 seconds.
*Reverse the movement, tightening each vertebrae starting
from the bottom of your spine and sliding back up the
imaginary pole until you are sitting straight up again.
Your head should come up last.
*Repeat 2-3 times.
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Kneeling Exercises
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| Note: If you have knee problems or
these exercises make your knees uncomfortable, use an
extra pad, folded blanket, or mat under your knees when
you do them. Rest
Position
This is a good stretch to do after back
exercises.
*Rest on your hands and knees. Your knees should be hip
width apart and your hands directly under your shoulders.
Your back should be flat.
*Sit back on your legs so that your buttocks are resting
on your heels. Stretch your arms as far out in front of
you as you can, making sure your shoulders are not
hunching up next to your head. Rest your forehead on the
floor.
*Hold as long as you need.
This sounds elementary, but be sure you continue to
breathe during all these exercises. Deep, even breaths
help you get the maximum benefit out of your stretching.
If you need to, drink water between stretches, and be
sure to take a few moments periodically to relax and
check how your body is feeling.
Angry Cats . . Nautilus . . Kneeling
Leg Lifts
Ceiling Leg Lifts . . Kneeling Calf stretch
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| Angry
Cats *Rest on your hands and
knees. Your knees should be hip width apart and your
hands directly under your shoulders. Your back should be
flat.
*Inhale in this position.
*Exhale and tuck your stomach in, round your back up
towards the ceiling, and drop your head between your
shoulders.
*Inhale and return to starting position.
*Exhale as you tilt your head up as far as you can and
pull your shoulders down, extending your stomach towards
the floor.
*Inhale and return to starting position.
*Repeat at least 5 times.
Note: Angry Cats
may not feel like they stretch anything, but don’t
let this fool you! They increase flexibility in your hips
and spine, all the way from your neck to your tailbone.
Hip and spine flexibility is a large part of touching
your toes, kicking high, and keeping your back straight,
so Angry Cats is probably the most important exercise in
this handout. Yoga instructors say to do 50 Angry Cats
every day. Try to work up to it.
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| Nautilus *Rest on your hands and knees. Your knees should
be hip width apart and your hands directly under your
shoulders. Your back should be flat.
*Inhale and extend your right arm and left knee into the
air until your arm, back, and leg form a straight line,
parallel with the floor. Exhale and slowly contract until
your left knee is tucked in under your body, your arm is
pulled close to your body, and your chin is resting on
your chest. Inhale and extend again.
*Repeat 5 times each side in a fluid motion.
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| Kneeling Leg Lifts *Rest
on your hands and knees. Your knees should be hip width
apart and your hands directly under your shoulders. Your
back should be flat.
*Stretch your right leg behind you and lift it straight
into the air as high as you can. Control your motion both
on the way up and on the way down.
*Repeat 8 times on each leg. You can do multiple sets
and/or use ankle weights to increase difficulty.
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| Ceiling Leg Lifts *Rest
on your hands and knees. Your knees should be hip width
apart and your hands directly under your shoulders. Your
back should be flat.
*Stretch your right leg out behind you. Then bend your
knee so that your toe is pointing straight towards the
ceiling.
*Raise your toe as high towards the ceiling as you can,
and then lower your foot until your knee is almost
touching the floor.
*Repeat 8 times on each leg. You can do multiple sets
and/or use ankle weights to increase the difficulty.
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| Kneeling Calf Stretch This is a good stretch to do after leg lifts.
*Rest on your hands and knees. Your knees should be hip
width apart and your hands directly under your shoulders.
Your back should be flat.
*Stretch your right leg out behind you. Turn your foot so
that your toes are resting flat on the floor under you.
Shift your weight backwards until you feel a stretch in
your calf. Hold 30 seconds.
*Repeat 2-3 times each side.
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