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Core Stretches
After a while, gravity can really start beating us down. Try some anti-gravity stretches and lengthen your core muscles.
Abdominal Stretch
Starting Position: Lie on your stomach with your legs extended and your forehead resting on the back of your hands. Keeping your hips and legs on the floor, slowly press your palms into the floor and raise your shoulders while you slide your elbows under your body for support. Keep your neck in a neutral position (or put your chin down for a nice neck stretch). Hold that position for 30 to 60 seconds. You should feel a nice stretch across your abdominals and no pain. Breathe evenly and deeply throughout the stretch.
 
If you’d like a deeper stretch, continue raising your shoulders until your arms are extended. NOTE: BE MINDFUL of your lower back. Lift your shoulders only as far as comfortable for your lower back.
Trunk Twist Stretch
Starting Position: Lie on your back with your knees bent, your feet flat on the floor, and your hands at your side or on your stomach. Keeping both shoulders against the floor, slowing allow your knees to fall together to one side. Go only as far as comfortable. You should feel a deep stretch across your lower back, and no pain. Let your legs stay in that position for 30 seconds or more. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
 
Leg Over Stretch
Starting Position: This is essentially the same as the Trunk Twist Stretch, but with one leg. Lie on your back with your legs extended and your hands at your side or on your stomach. Keeping both shoulders against the floor, slowly raise one leg (keep the knee slightly bent). When your raised leg is about waist high, cross it over your body and allow it to slowly lower toward the floor. Bend your knee as needed for comfort. Allow your leg to rest in that position for about 30 to 60 seconds. You should feel a deep stretch across your buttocks and lower back, no pain. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
 
Reach for the Sky Stretch
Starting Position: Stand with your feet slightly apart. Raise your arms over your head. Keeping your neck relaxed,
r e a c h as far up with one arm as you possibly can (allow a slight sideways bend at the very top of the reach). Let the reach originate from your underarm. Allow your non-reaching hand to hold onto your reaching hand to help you achieve a lower arm stretch as well. You should feel this stretch all along your reaching side: from your wrist to your thighs. Also, reach overhead with one arm while the other arm reaches down at your side. Repeat the stretch on each side. Breathe evenly and deeply throughout the stretches.
 
Modified Version: Do this stretch from your chair. You’ll still get a terrific stretch from your waist to your wrist.
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