Glute/IT band stretch
1. Sit in a chair, cross one ankle over the knee,
and lean forward with a straight back, shoulders back.
2. Count to 5 slowly, lengthening your spine’
with each inhale, leaning forward a little more
with each exhale.
3. Repeat on other side.
Seated Twist
1. With left ankle crossed over right knee,
pull left knee with right hand toward right shoulder.
Place left hand on chair behind your back.
Turn head to look over left shoulder.
2. Count to 5 slowly, lengthening your spine with each inhale,
and twisting a little more with each exhale.
3. Repeat on right side.
Lunges
1. Take a big step with your right foot.
Use a chair for balance if needed.
With both feet pointing forward, bend into your
right knee, lift your left heel and lengthen your spine,
stretching the front of your hip(your psoas muscle.)
2. Count to 5 slowly, lengthening your spine with each inhale,
bending into you right knee a little more with
each exhale.
3. Repeat on left side.
Side stretches
1. Sit in chair or stand with legs hip width apart.
Lift left arm over head and lean to the right, keeping
the left shoulder back
2. Take 5 slow breaths. With each inhale,
reach the arm a little higher, with each exhale,
lean to the right a little farther.
3. Repeat with right arm.