5m00s

bed back bend

STRETCH

10 rolls

calves

x2

FOAM ROLL

10 rolls

hamstrings

x2

10 rolls

glutes

x2

10 rolls

lower back

x2

10 rolls

upper back

x2

10 rolls

lats

x2

10 rolls

front shoulder/chest

x2

10 rolls

quads

x2

1m30s + 1m30s

lunge: low + high

x2

STRETCH

3m00s

pigeon pose

x2

5m00s

seated forward toe-touch

5m00s

seated forward split-leg bend

3m00s

counter-stretch

3m00s

kneel

2m00s

toe-heel stretch

2m00s

reclining spinal twist

x2

quick

wheel

5

knee-to-chest

x2

30s hold

10

pelvic tilt

10s hold

until loose

cat-cow

5s hold

10

press-ups

5s hold

1m00s

plank

CORE

30

elbow-to-knee twist crunch

x2

16

leg raises

20

bird-dogs

x2

4s hold

10

bridges

5s hold

bed back bend

Lie on your back on your bed with your arms, head, and upper back hanging off the end. Let your shoulders open up such that your arms reach towards the floor. This stretch is intended to open up your chest and shoulders, and is good if you sit all day with your shoulders hunched forwards.

calves

While seated, place a foam roller underneath one leg with the other leg crossed over such that its ankle is resting on the quad (above the knee) of your first leg. Place hands at sides or just behind you, and press down to raise your hips off of the floor, placing your weight against your calf muscle. Roll from below the knee to above the ankle. Repeat on opposite leg.

hamstrings

Similar to calves.

glutes

Similar to calves.

lower back

In a seated position, place a foam roller under your lower back. Cross your arms in front of you and protract your shoulders forward. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now roll over back and forward, keeping your weight off of the spine and on the muscles to one side of it. Roll over your lower back. Repeat on the other side.

upper back

Similar to lower back.

lats

While lying on the floor, place a foam roller under your back and to one side, just behind your armpit. Keep the arm of the side being stretched to your side as you shift your weight onto your lats, keeping your upper body off of the ground. Repeat on opposite side.

front shoulder/chest

Lie supine with one arm extended out to the side so that your arm and the side of your body form a 90° angle. Place a foam roller under the shoulder of the extended arm at a 45° angle between the side of your body and the extended arm. Roll such that the foam roller goes from your chest to your upper bicep, travelling over the front of the shoulder. This can put a lot of pressure on you shoulder -- to relieve some of the pressure keep your legs and torso on the floor (rather than being up on your toes in a plank-like position) to reduce the weight going into your shoulder. Alternative to this motion, keep the foam roller at a 45° angle to the side of your body but bring the arm straight down close to the body, so that the hand is near the hip rather than extended out at 90°; similarly roll from chest to bicep. Repeat on opposite side.

quads

Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and lift that foot slightly off the ground. The other leg should be bent and out to the side, with the foot on the floor. Shifting as much weight onto the leg to be rolled, roll from above the knee to below the hip. Repeat on opposite side.

lunge: low

Lying prone on a mat, place palms on the ground on either side of your head and press up into a plank-like position. Keep one leg extended backwards with the top of the foot flat on the mat. Bend the other leg and bring the foot forward, with the sole of the foot flat on the ground, just outside your same-side hand. Lower your elbows to the ground and have your forearms flat on the ground in front of you, so your weight is on your feet and forearms. If this is difficult, your bent foot can be closer to the back, and your weight can be on your hands with your elbows not quite on the ground. Transition to the high lunge from here.

lunge: high

Transition from the low lunge to the high lunge by straightening the arms and placing the palms on the mat, shoulder-width apart such that your bent foot is still outside your hand. Repeat the low lunge + high lunge on opposite side.

pigeon pose

seated forward toe-touch

seated forward split-leg bend

Similar to the seated forward toe-touch but with legs split out wide to either side of your body, at 90° or more if you can. Bend the upper body forward and aim to either hold each foot with the same-side hand, or bring your arms in front of your body and rest with your weight on your forearms.

counter-stretch

kneel

toe-heel stretch

Squat down and lean forward bringing your hands to the ground, one or two feet in front of your feet, so your weight is balanced on your hands and feet. Be on your toes and balls of your feet, rather than flat-footed. Try to spread the toes and generally stretch them by lifting your heels higher. Lean forward to induce a stretch in your heels and back of your ankles as well. Play with increasing the stretch on your toes by raising your heels higher, and increasing the stretch on your heels by leaning forward with more weight on your hands without raising your heels.

reclining spinal twist

Begin lying comfortably on the back. Bend one knee up towards your chest and extend your arms out alongside the body in a “T” formation, with your palms facing up toward the ceiling.

Inhale here, lengthening your tailbone down toward the ground. As you exhale, twist to bring your bent knee over to the opposite side of your body. Rotate your head in the opposite direction so that your gaze goes towards the outstretched hand. Repeat on opposite side.

wheel

knee-to-chest

Lie on your back on a mat with your legs extended. Bring one knee to your chest. Your other leg should stay extended and in contact with the floor. Hold your knee in place by grabbing your knee or thigh. Pull on your knee until you feel a gentle stretch in your lower back. Hold the stretch for several seconds. Slowly release and straighten your leg. Alternate with the other leg.

pelvic tilt

Lie on your back on a mat with your legs extended. Bend your knees so they are pointing towards the ceiling and your feet are flat on the floor. Tighten your lower abdominal muscles to press your lower back against the floor. This motion will tilt your pelvis so your tailbone points up toward the ceiling instead of pointing to your feet or the floor. With gentle tension and even breathing, hold this position for several seconds.

cat-cow

Get into a hands-and-knees position on your mat. Keep your hands under your shoulders, and keep your knees under your hips. Let your head hang down, and point your tailbone toward the floor so your lower back becomes rounded like the back of a cat. Hold for several seconds. Slowly lift your head and point your tailbone up toward the ceiling so your back forms a sagging arch like the back of a cow. Hold for several seconds. Repeat cat and cow.

press-ups

Lie face down on the mat. Place your palms near your head, about shoulder-width apart. While you keep your back as relaxed as possible and your hips on the floor, slowly straighten your arms to raise the top half of your body and lift your shoulders. Do not use your back muscles to raise your upper torso. Hold for several seconds while you keep your back relaxed. Slowly return to lying flat on the floor.

plank

elbow-to-knee twist crunch

Lie down with your back on the mat, put your hands behind your head with your elbows out to the side. Lift your feet slightly off the floor. Crunch your upper body up and twist so that one of your elbows points towards your feet. Simultaneously bend the opposite leg so that your knee comes up towards your chest. Touch opposite elbow to opposite knee. Bring your upper body and legs back down, without resting your legs on the ground, and then alternate, twisting and crunch the other elbow to the other knee.

leg raises

Lie down on your back, with your legs extended. Raise both legs together so they’re more or less straight up, then bring them back down to just above floor level. You can tuck your hands under your buttocks for stability and ensure comfort on your lower back and spine. Repeat.

bird-dogs

Kneel on a mat with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals. Point one arm out straight in front and extend the opposite leg behind you. You should form one straight line from your hand to your foot, keeping hips square to the ground. Hold for a few seconds then return your hands and knees to the starting position. Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift. Alternate to the other arm and leg.

bridges

Lie on your back on the mat. Bend your knees so they are pointing toward the ceiling and your feet are flat on the floor. Tighten your buttocks and lift them off the floor until your waist is at most the same height as your knees. You should feel the muscles working in your buttocks and the back of your thighs. If you do not feel these muscles, slide your feet 1-2 inches father away from your buttocks. Hold for several seconds. Slowly lower your hips to the starting position, and allow your buttocks to relax completely.