GET MOVING

1. Start in a half kneeling position, with both hands in front of you. 
2. With the arm on the same side as the leg in front, rotate it away towards the back. 
3. Exhale as you rotate and inhale as you return to your neutral position.
4. Repeat. 
5. Keep both hips squared forward when rotating. 

Suggested reps: 10 per side
Suggested sets: 3 
Hold: Pause at the end of each rotation

1. In a standing position, take a step forward with one leg and straighten the knee.
2. Hinge at your hips, keeping your lower back straight. With your hands, reach towards your front foot and scoop up from the bottom. 
3. Return your front leg to its start position and repeat on the other side. 
4. The stretch will be felt at the back of the thigh of the leg that is positioned in front of your body. 

Suggested reps: 10
Suggested sets: 3 

1. Pull your belly button towards your spine, by sucking your stomach in, to engage your core and hold this activation throughout the stretch. 
2. Hinge at your hips and reach both your hands towards the floor. 
3. Walk your hands out into a high plank, pause, then walk your hands back towards your feet. 
4. Finish this stretch by standing up and tucking your tailbown down and under, to engage your glutes. 
5. Repeat. 
6. Limit the swaying of your hips as you walk your hands out and back. 

Suggested reps: 6
Suggested sets: 3

1. Start in a split stance, with your back toes tucked. 
2. Tuck your tailbone and hold this tuck throughout the exercise.
3. A stretch will be felt at the front of your hip of the leg that is positioned behind you. 
4. For a more intense stretch, fit you hand above your head on the same side as the leg that is behind, with your side bent away. 

Suggested reps: 3
Suggested sets: 3 
Hold: 30-60 seconds

1. Sit with your knees apart, and sit on your hips over your feet.
2. Walk your hands out in front of you and out to one side. 
3. You will feel a stretch on the opposite side. 
4. Hold this pose here for about 30 to 60 seconds, and then repeat on the other side. 

Suggested reps: 3
Suggested sets: 3 

1. Lie on your back with your knees bent. 
2. Cross the leg that you want to stretch over your other knee. 
3. Interlace your hands at the back of your thigh. 
4. Pull your tight towards you; you'll feel a stretch in your glute.
5. For more of a stretch, you can use your elbow to push the knee away. 

Suggested reps: 3
Suggested sets: 3 
 

1. Sit straight with a gentle retraction of your shoulder blades. Looking straight, side bend your head to one side to feel a stretch at the top of your shoulder. Hold here for 20-30 sec.
2. Staying in this side bend position, rotate your head to look towards your opposite armpit.

Suggested reps: 3
Suggested sets: 3 
Hold: 20-30 seconds

1. Start by sitting up straight at the edge of your chair with a neutral spine.
2. Tuck your chin. With your shoulder blades retracted, externally rotate your shoulders.
3. Return to a relaxed position and repeat.

Suggested reps: 10
Suggested sets: 3 
Hold: 10 seconds

1. Start in a split stance, with your back toes tucked. 
2. Tuck your tailbone and hold this tuck throughout the exercise.
3. A stretch will be felt at the front of your hip of the leg that is positioned behind you. 
4. For a more intense stretch, fit you hand abov your head on the same side as the leg that is behind, with your side bent away. 

Suggested reps: 3
Suggested sets: 3 
Hold: 30-60 seconds

1. Start by sitting up straight at the edge of your chair with a neutral spine.
2. Cross the leg you want to stretch over the opposite knee.
3. Hinge at your hips and keep your lower back straight until you feel a stretch in your glutes.

Suggested reps: 3
Suggested sets: 3 
Hold: 30-60 seconds

1. Start by sitting up straight at the edge of your chair with a neutral spine.
2. With your hands, point them towards your sternum, round your upper back and pull your chin towards your chest.
3. From here, open up by tucking your chin, extending through your upper back, and pulling your shoulder blades back and down.
4. Alternate between these two positions in a fluid motion.

Suggested reps: 10
Suggested sets: 3 

1. Stand with your hands spread on the wall, a bit wider than shoulder width.
2. Make sure you are far away enough from the wall to allow for your hip hinge.
3. Hinge at your hips and drop your chest towards the floor. The stretch will be felt at the sides of your torso.
4. Keep your chin tucked. If you have longer arms, move your arms wider before dropping your chest towards the floor.

Suggested reps: 3
Suggested sets: 3 
Hold: 30-60 seconds