Here's a routine you can do everyday. It can be in your living room, out on the deck, on the beach, or in a hotel room. Please remember to take deep breaths in between exercises and to NEVER hold your breath during any of them.
Head Tilt – Use your hand wrapped around the top of your head (opposite side) to gently bend your head toward your shoulder. Hold for 10 – 20 sec. Repeat other side.
Chin to Chest Neck Stretch – Use both hands on the top of your head to gently press your chin to your chest. Hold for 10 – 20 sec.
Bent Arm Overhead Shoulder Stretch – With your arm above your head, use the hand of your other arm to gently press your elbow inward. Hold for 10 – 20 sec. Repeat other side.
Arm Across Chest Shoulder Stretch – Do the same movement as above except across your chest.
Hands Clasped Behind Back Stretch – With both arms extended behind your body, with fingers clasped together, gently lift both arms up. Hold for 10 – 20 sec.
Quad Stretch (Bent Leg with Hand to Foot Behind) – Using the wall/door/chair for balance, while standing on one foot, bend the knee of your other leg with your foot behind you, keeping both knees together. Hold onto the foot of your bent leg with the hand on the same side as your standing leg. Pull up and inward gently, keeping your knees together. Hold for 10 – 20 sec. Repeat other side.
Tree Balance – Stand with one foot against the inside of your thigh just above your knee, with arms overhead. Balance for 60 sec. Repeat on the other side.
Sitting Hamstring Stretch – Sit on the floor and bend from your waist, gently reaching out with your arms towards your toes. Hold for 60 seconds.
Bicycle – Sit on the floor, lean back slightly, bending both arms behind you, resting on your forearms. Bring both leg off the floor and make circles with your legs as if you were bicycling. Continue for 30-60 circles.
Pilates Crunches – Lying on the floor with both knees bent, lower legs parallel to the floor, arms behind your head, bring your trunk and elbow towards your opposite knee while extending one leg (same side as arm moving toward knee). Alternate sides. Repeat 30-60 times.
Glute Bridge– Lying with knees bent toward ceiling, tilt pelvis up, hold for 30 seconds.
Knee to Chest & Lying Twist Stretch – Lying bring one knee to chest and hold for 10-20 sec. Then bring the same knee to the opposite side of the floor, holding it there with the arm for 30-60 sec. Repeat other side.
Side Raises – Lying on your side with head supported by arm/hand with (elbow and upper arm on floor), lift your extended leg up slowly and then bringing it back down slowly. Repeat 15-30 times.
Plank – Roll over so that you’re lying with face towards floor. Use both forearms to lift your upper body, keeping the rest of your body straight. Hold this position for 10-20 sec.
Superman – Still lying face down, extend both arms out and overhead in front of you while arching your back and lifting your legs off the floor. Hold this position for 10-20 sec.
Side Raises – Roll over to the other side and do side leg raises on this side.
Arched Back Stretch – Roll over with face towards the floor. Use your extended arms to push your torso up. Arch your back and look up to the ceiling, leaving your lower body on the floor.
Child Pose (see pic) – Leaving your arms on the floor out in front of you, bend your torso back so that your knees are on the floor, arms are stretched overhead and on the floor, and head is looking down towards the floor. Hold for 10-20 sec.
Downward Dog – Straighten both legs, leaving your arms extended and hands on the floor, straightening both knees with both feet on the floor so that your body makes an “A.” Hold for 12-20 sec.
Hamstring Stretch – Shift your body weight to your feet and let your upper body and arms “hang” for 12-20 sec.
Slow Roll Up – Very slowly roll up to a standing position, letting your head and arms hang as you do so that your head is the last part to come up. This should take 20-30 sec.
