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20-minutes :: Full Body Strech
Stretching for 20 minutes is a great way to relieve stress and improve both cardio endurance and strength. It also alleviate soreness or aches and pains, and helps you achieve a longer leaner appearance. Waa has provided an online training program, a full body stretch workout that incorporates a few easy “yoga” moves and some basic stretches.
Begin by walking for 5-10 minutes to warm up the body (never stretch without warming up first). If you warm up properly the stretches and poses will be much easier to attain and to hold. Hold each pose for 20-30 seconds.
 1. Heel to toe walk
1.) Walk with an exaggerated heel to toe walk.
2.)
During the swing phase of your leg curl your toes up so that you land on the back part of your heel and roll your foot down and up onto your toes. This should be a fluid motion.
3.) Repeat with the other foot.
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 2. Back (wall stretch)
1.) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands.
2.) Shift your hips backwards yet keep your hands on the wall.
3.) Hold this position to stretch your back and shoulders.
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 3. Hero tricep rotator cuff stretch
1.) Begin by kneeling on the floor and place the foam brick lengthways between the feet. Lower both sitting bones onto the Sissel foam brick. Inhale and raise the right arm up towards the sky and bend the elbow. Now take the left hand and place it behind the back attempting to interlock the fingers or using a strap to help with this pose.
2.) Lengthen the spine, look straight ahead and move the elbows away from one and other. Align the knees and the ankles. Do not allow the lower back to arch.
3.) Maintain the head and neck in line with the spine. Hold this pose for 5 to 10 deep breaths. Repeat on the other side.
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 4. Downward facing dog
1.) Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2.) Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3.) Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4.) Maintain in this pose for 5 to 10 deep breaths.
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 5. Lying Hamstring against wall
1.) Lie on your back and place one leg straight up on a wall and the other leg across the knee.
2.) Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring.
3.) Hold for prescribed number of seconds and then repeat with the other leg.
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 6. Supine one leg hamstring stretch
1.) Begin by lying on the back with legs extended and chin tucked in. Place the strap to the arch of the left foot. Inhale and slowly raise the left foot up towards the sky keeping the right leg and hip connected down towards the floor.
2.) Grip the strap with both hands and only go to the point where you feel the first initial stretch in the hamstrings. Flex the left foot and contract the quadricep muscles.
3.) Stay here for 5 to 10 deep breaths. Repeat on the other side.
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 7. Supine spinal twist
1.) Lie on your back on the floor facing up towards the sky. Inhale and raise the right knee towards the chest. Place the left hand to the outside of the right knee and extend the right arm out to the side. Look to the right.
2.) Inhale and pull the knee towards the chest. Exhale and guide the left knee over to the right with the left hand. Keep the right shoulder, elbow and arm glued to the floor. The left leg stays straight, the right palm faces up towards the sky.
3.) If the left knee and foot do not reach the floor, place a foam block underneath the left knee. Stay in this posture for 5 to 10 deep breaths. Repeat on the other side.
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 8. Prone hip rotator stretch
1.) Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you.
2.) Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area.
3.) Hold for prescribed time and then repeat with the other leg.
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 9. Side lying quad stretch
1.) Lie on your sdie on floor or bench.
2.) Pull heel toward buttocks until stretch is felt in front of thigh.
3.) Hold for 20-30 seconds. Repeat as prescribed.
4.) Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.
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 10. Hero shoulder opener with blocks and straps
1.) Kneel on the floor and place one brick between the feet and slowly drop the sitting bones down onto the foam brick. Align the knees and the ankles. Grip onto the strap by placing the hands wider than shoulders.
2.) Inhale and slowly raise the arms over the head, drop the shoulder blades down the spine and look forward. Take the hands as wide as you need them to find the stretch in the shoulders. As you start to feel the shoulders opening in this pose start to extend the arms behind the head.
3.) Maintain a straight spine not allowing the shoulders to come up towards the ears. If your hips are loose, you can remove the block and place the sitting bones on the floor and the heels to the outside of the hips. Take 5 to 10 deep breaths.
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 11. Childs pose
1.) Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders.
2.) Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.
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