First, we will start with a mountain pose. Find a comfortable space where you can stretch. Stand about a foot away from a wall. Reach your arms high towards the ceiling, relaxing your shoulders away from your ears. Lean to the right, optionally grabbing your left wrist with your right hand and reaching up and over for a good stretch. Come back to the center and switch sides. Repeat this movement a few times, feeling the stretch along your sides and into your hips.
Next, drop your hands towards your belt line and lean backward, pushing your hips forward for a standing extension. Squeeze your glutes, hamstrings, and calves to open up your chest. Repeat this movement a few times to loosen up your spine.
Now, stand with your back against the wall. Push your head, ribcage, and arms against the wall. Engage your core and imagine pulling up suspenders to maintain a tall spine. Optionally, raise your arms towards the ceiling for an additional shoulder stretch.
For a chest opener, push one hand and elbow against the wall while grabbing the wall with the other hand. Switch sides to stretch both sides of your chest and shoulders.
Moving on, stand with one side of your body against the wall and straighten your arms in front of you. Glide your top arm along the wall towards your shoulder, then open up your chest by gliding it back. Repeat this motion to loosen your mid-back and shoulders.
Afterward, find the wall again and place your toes against it for a calf stretch. Optionally, turn your toes to stretch different parts of your calves.
Finally, for a standing lunge, use a chair or couch to prop one foot up. Shift your weight forward, keeping your pelvis tucked under to stretch your hip flexor. Switch sides and repeat to release tension in your hips and thighs.
With these exercises, you'll feel refreshed and ready for your journey ahead. Thanks for joining!
Dr. Madeline Klesk
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