Daily Stretch Routine

 Recommended Daily Stretch Routine

Start Seated:

Eyes Up & down, left & right, circles in both directions

Head turn right & left & up & down

ear on left shoulder, ear on right shoulder

half circles from clavicle to clavicle

full circle 360 degree, left & right

Fingers    

stretch each finger back briefly, individually

interlace fingers, arms outstretched palms out, take both arms up and down

alternate: 1) make a fist  2) stretch fingers out

circle wrists in both directions

Shoulders   

full circle with both shoulders, forward and back

shoulders forward (rounding) and back (shoulder blades together)

arm up, bend elbow, tap the back of the neck, stretch triceps. Both arms individually

extend arms at heart high, rotate both arms in and out

bend elbow behind the waist, hand reaches for opposite elbow

Interlace fingers by the sacrum, arms straight, forward fold, lift hands off back

Thoracic spine 

cats & cows, concentrate on pelvis & shoulder blades

alternate inhaling & opening arms at heart high, and exhaling & giving yourself hugs

eagle arms - alternate arm on top

Interlace fingers by the sacrum, straighten elbows,  shoulder blades together, hold

simple twists from the waist, both sides (matsyendrasana)

Supine: bend knees to chest, twist them to one side, arms heart-high, both shoulder blades down

Hips, Legs, Knees ,Ankles, toes- seated

hold a thigh with both hands, circle knee in both directions; point, flex & roll ankles. One leg at a time

paschimottanasana, then reach for toes and massage them  

sukhasana, push shins a bit forward, forward fold with arms stretched out forward

sufi rolls both directions

janu sirsasana on each side

straddle - rotate legs in and out, individually on each side, then bounce torso with flat back

Supine: windshield wipers. Knee circles- one knee at a time.   Figure 4 on each side.    Cradle

Spine

supine: bent knees together, feet together - pelvis up & down (bench pose - similar to bridge pose)

Belly: arms by the side body, lift up head & shoulders and hold (half locust)

All Fours (table): firebird at hip-high, opposite hand & foot up & down with breath

Bones  - for OA

Lying on the side, do both sides individually

legs stretched out - lift up top leg and make circles in both directions

legs stretched out - lift both feet off the mat

fetal position, knees bent - clam shell movement of top knee up & down

fetal position, knees bent - top knee makes circles

Standing - myofascial benefits

feet apart, arms up hands together, side-bend 

wide-legged forward fold - center and toward each leg

goddess

malasana