Shoulders

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Slowly sweep your arms out and up over your head.
• Keep your hands shoulder-width apart and reach toward the ceiling.
• Relax your shoulders and look slightly upward.

Tips

• Ground your feet firmly into the floor and distribute your weight evenly between your feet.
• Engage your core muscles to avoid arching your lower back.

Modifications

• For less intensity, place your hands behind your head or on your hips.

Benefits

Abdomen, Chest, Lats, Obliques, Shoulders, Spine, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart.
• Clasp your hands behind your head and widen your arms to bring your elbows out and back.
• Gently squeeze your shoulder blades together and open your chest.

Tips

• Lower your shoulders and relax your neck.
• Keep your back and spine straight.

Modifications

• If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

Abdomen, Chest, Shoulders

Instructions

• Start from a standing position with your back straight and your arms resting at your sides.
• Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
• Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

Chest, Lats, Lower Back, Obliques, Shoulders, Triceps, Upper Back

Instructions

• Start from a standing position with your back straight and your arms resting at your sides.
• Extend one arm across your body, bringing it towards the opposite shoulder.
• Hook your other arm around your extended arm to pull it closer to your chest.

Tips

• Maintain an upright posture and avoid leaning to either side.
• Keep your extended arm relaxed.

Modifications

• For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

Lats, Shoulders, Triceps

Instructions

• Start from a standing position facing a wall, about an arm's length away.
• Place your hands on the wall at shoulder height and take a step back with both feet.
• Keep your arms and legs straight and lower your upper body towards the floor.

Tips

• Relax your neck and let your head hang between your arms.

Modifications

• If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

Chest, Hamstrings, Lower Back, Shoulders, Upper Back

Instructions

• Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
• Slowly bend forward from your hips, letting your upper body hang down toward the floor.
• Extend your arms and let your hands fall forward over your head.

Tips

• Let your head and neck relax completely.
• Keep your legs straight but not locked.

Modifications

• If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

Calves, Chest, Glutes, Hamstrings, Hips, Shoulders, Upper Back

Instructions

• Start lying on your side with your legs straight and your bottom arm extended in front of you.
• Slowly roll onto your stomach, keeping your bottom arm on the floor.
• Reach your other arm up over your head and place your hand on the floor.

Tips

• Keep your bottom arm relaxed on the floor.

Modifications

• If the stretch is too intense, reduce the amount of rotation onto your stomach.

Benefits

Shoulders, Triceps, Upper Back

Instructions

• Start lying on your stomach with your arms extended out to the sides.
• Slowly roll onto one side, bringing your opposite leg over and placing your foot flat on the floor behind your bottom leg.
• Keep your bottom arm extended and allow the weight of your top leg to open your chest and shoulder.
• Use your opposite hand to gently press into the floor for support and to deepen the stretch.

Tips

• Move slowly and with control to avoid straining your shoulder.

Modifications

• If the stretch is too intense, reduce the amount of rotation in your body.

Benefits

Biceps, Chest, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Widen your knees and bring your big toes together so they're touching.
• Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
• Relax your hips and rest your forehead on the floor.

Tips

• Walk your fingertips forward to increase the stretch.
• Allow your chest to sink towards the floor.

Modifications

• For less intensity, don't spread your knees as wide.
• If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

Ankles, Feet, Hips, Lower Back, Shins, Shoulders