Stretch Exercises

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Stretch exercises elongate muscles which help exhibit excellent limber and control movement.
They increase muscle flexibility, elasticity and range of motion.

Stretch Exercises- Full Body
Exercise	Target	Technique	Reference
Sun salutation	whole body	Coming soon.
Rotations	Neck Spine (cervical)	Stand straight, drop chip forward, then lift up to face roof. Stand straight, turn head to 45 degree left, drop chin forward, then lift up to face roof.
Glide	Neck Shoulders	Stand straight, slide chin forward, hold, return, hold, pull chin towards throat, hold, return. Repeat 10 times.
Resistance	Neck Shoulders	Stand straight, place left palm behing head, push forward by hand resisting with head, return. Place index and middle fingers between eyes, push behind with fingers resisting with head, return. Place right palm above ear, push to left side resisting with head, return. Drop chin forward, hold back of head with palms, squeeze, hold, return. Repeat 10 times all.
Squeezes	Neck Shoulders Triceps	Stand straight, lift shoulders, drop. Lift, do forward/backward rotations. Repeat 10 times. Sit straight, fold hands overhead, raise left elbow up, lower, then raise right elbow up, lower. Repeat 10 times.
Balanced core	Arms Abs	Stand straight. Lean forward extending arms up. Push right leg up from behind. Hold. Return. Repeat 10 times. Then do with other leg.
Full plank	Arms Spine Back	Come in animal pose, palms slightly above shoulders. Lift knees away from floor and balance on toes. Hold. Return. Repeat 10 times.
Pushup one arm	Triceps Obliques	Lie on right side, knees bent, right palm on floor, left hand on waist. Push upper body off floor straightening right arm, palm on floor. Do pushups 8 times. Return.
Chair dip	Triceps Core	Sit at the edge of chair with palms gripping the chair. Lift left leg parallel to floor and right leg at 90 degree to floor. (optional) Dip butt towards floor, bending elbows behind to shoulder level. Repeat 10 times.
Triceps dip	Triceps Shoulders	Sit on chair with arms holding chair seat. Place heels on another chair facing you. Lift upper body and push down with elbows at 90 degree. Do 10 dips and return.
Pushup one leg	Chest Triceps Shoulders	Lie in pushup position. Option1. Lift left leg about 45 degree. Extend arms fully up and bend at least 90 degree at elbows. Do 10 times. Repeat with right leg. Option2 (Staggered). Keep left hand slightly above right hand and do pushup. Do 10 times. Repeat with left hand.
Moving pushup	Chest Arms	Come in animal pose, palms slightly above shoulders (for arms/ for chest place arms by outside of shoulders). Lift knees away from floor and balance on toes. Do pushups moving whole body at the same time. Repeat 10 times.
Staggered pushup	Chest Arms Shoulders	Get into pushup pose with hands wider than shoulders. Step up left hand at level and start doing pushups. Repeat 8 times. Then do with right hand.
Pushup on knees	Chest Arms	Get on floor with hands at chest level, lift feet up bending knees, back straight. Start doing pushups. Repeat 8 times. Then do with right hand.
Shoulder dip	Shoulders Back	Place 2 chairs face-to-face. Sit between them. Place arms each on chair seats, elbows bent behind. Extend feet straight ahead. Lift body up in same position locking elbows. Do 10 dips.
Shoulder back squeeze	Shouders Back (upper)	Sit on chair with palms on thighs. Rotate shoulders backwards 10 times. Then rotate in forward direction.
Knee to chest	Back Abs	Lie on back, knees pointing up, palms on chest. Lift right knee holding with both palms and bring towards chest. Hold. Return. Repeat 10 times. Repeat with other knee.
Lower flex	Back Abs	Lie on back, knees pointing up, palms on chest. Tighten back forming natural C. Hold. Return. Repeat 10 times.
Back stretch	Back Abs	Lie on back, knees pointing up, palms on chest. Bring both legs in right direction twisting back. Hold. Return. Repeat on other side. Repeat 10 times on each side.
Back bridge	Back Neck	Lie on back, knees pointing up, palms on chest. Push torso up. Hold. Return. Repeat 10 times.
Squat with front kick	Back	Stand with feet together. Bring right knee up and extend leg in front kick (do not lock knee), lower into squat, then kick with left leg. Repeat 10 times.
Lower rotational	Spine Back (lower)	Sit straight on chair. Place left knee over right. Twist upper body in left direction, placing right arm on left knee. Hold. Return. Repeat on other side. Repeat 10 times on each side.
Cat stretch	Spine Back (lower) Abs	Lie in animal pose straining back naturally. Now pull tummy in rounding the back until you feel spine stretch. Hold. Return. Repeat 10 times.
Cobralike	Spine Back (lower) Neck	Lie face down, arms by side, palms facing up. Lift upper body flexing back. Lift palms up also lifting legs up. Hold. Return. Repeat 10 times.
Cobra	Spine Back Neck	Lie face down on floor with palms near chest. Lift head, shoulders, chest off floor until chest is fully expanded. Hold. Return. Repeats 10 times. (You can also alternate by lifting thighs and hips off floor while extending upper body).
Abdominal hold	Abs Arms	Sit at the edge of chair with palms gripping the chair. Tighten abs, lift butt off chair. Toes about 4" inch above floor. Hold. Repeat 10 times
Side crunch	Abs Arms	Kneel on floor and roll to right side, placing right palm on floor. Bring left arm behind head and extend left leg. Bring left leg to hip level and extend left hand parallel to floor. Hold, come back to original position. Repeat 10 times. Repeat on other side.
Hundred	Abs Neck	Lie down with knees bent, palms facing down. Raise head, shoulders, arms off the floor. Curl neck towards chest. Hold. Return. Repeat 10 times.
Single arm leg raise	Abs Arms	Kneel on floor. Raise left arm to shoulder height and right leg to hip height reaching forward with fingers and back with heels. Hold. Return. (You can also alternate by touching right elbow to left knee while returning.) Repeat on other side.
Climb up	Abs Arms	Lie on back, towel wrapped around ball of right foot held by both hands, knees bent, left foot resting on floor. Now extend right leg, keeping foot flexed. Move hands up the towel and lift head, shoulders off floor. Hold. Return. Repeat 10 times, then with left foot.
Ballet twist	Abs Spine	Sit on floor, extend both legs together. Lean back 45 degrees from hip. Twist torso to right resting on right hand elbow onwards and left arm overhead. Hold. Return. Repeat with left side.
Single leg stretch	Abs Neck	Lie down with knees bent. Raise head, shoulders, arms off the floor. Curl neck towards chest. Lift left knee towards chest, place left hand on ankle and right hand on knee. Lift right leg 45 degrees off floor. Hold. Return. Repeat with right knee.
Advance (awesome)	Abs Shoulders	Stand between 2 sturdy chairs facing in opposite direction. Gripping the tips of chair with palm and lift legs off floor with knees bent 90 degrees. Hold. Return. Repeat 10 times.
Tree twist	Hips Butt Calf	Stand on toes 2 feet behind chair, grip chair top with hands.. Lift left feet and rest on right knee. Rotate left knee to outside. Return. Repeat 10 times. Repeat with other leg.
Setup kickback	Hips Butt Thighs Calf	Stand facing chair, hands on hips. Step right foot on chair, lift left knee bent in front, bent upper body forward and kick left leg behind, bring back left knee bent in front and then straighten up. Step left feet down on floor lift right leg and bring in lunge position behind. Repeat stepup. Repeat 10 times. Repeat with other leg..
Squat dip	Hips Thighs Calf	Stand 2 steps ahead of chair, hands on hips. Lift left leg and place on seat. Lower into single-leg squat, dip left knee down. Repeat 10 times. Repeat with other leg.
Sky squat	Hips Thighs Calf	Stand straight, squat and raise arms ahead. Rise up, lift heels and raise arms overhead. Hold. Return to squat pose. Repeat 10 times.
Sky bridge	Hips Back (lower) Legs	Lie face up with heels rested on chair. Lift right leg straight up lifting hips and forming straight line from left heel to left shoulder. Repeat 10 times. Return. Repeat with other leg.
Roundhouse	Hips Butt Thighs	Stand in animal pose. Lift right knee out to the side bent. Repeat 10 times. Repeat with other leg.
Tree arabesque	Hips Butt Thighs	Stand straight. Bend right knee out to the side, right foot behind left calf and extend right arm out to the side and left arm overhead. Lean forward slightly and extend right leg straight back. Straighten up bringing right foot to left calf. Repeat 10 times. Repeat with other leg.
Slide sculpter	Hips Butt Thighs	Stand straight. Bent into half squat, hands on left knee, lift right heel. Extend right leg straight out and tap floor. Immediately extend right leg straight back and tap floor. Return to start with right heel lifted. Repeat 10 times. Repeat with other leg.
Demi plie	Butt Calf	Stand straight with feet 1/2 feet apart, hands on hips. Bend knee slightly. Rise up lifting heels. Hold. Repeat 10 times. Repeat with other leg.
Diamond	Butt Thighs Calf	Lie on back. Raise legs straight up and join heels together. Bend knees outside and bring joined heels down together. Extend legs to the sides with toes pointing towards you. Return with heels together. Repeat 10 times.
Touch down	Butt Thighs	Stand straight with legs 1 feet apart. Squat down, fists at chin level. Step back left leg, place right hand near right feet on outside and left hand in front of face with palms facing out. Hold. Return. Repeat 10 times. Repeat with other leg.
Explosive lunge	Butt Thighs	Lunge forward with left knee. Jump up with both legs pushing off floor. Switch legs in midway and land with right knee forward in a lunge. Repeat 10 times. Repeat with other leg.
Single leg squat	Butt Thighs	Stand straight with right foot on folded towel. Shift weight to left leg bending knee, slide right toe with towel to the side comfortably and arms raised in front. Hold. Bring back right leg straightening left knee. Repeat 10 times. Repeat with other leg.
Squat kick back	Butt Thighs	Stand straight with legs 1 feet apart. Sit back into lunge. Lift right leg behind and extend arms in front. Hold. Return. Repeat with other leg. Repeat 10 times.
Donkey kick1	Thighs Butt	Kneel in animal positiion. Push right knee up behind pointing feet to sky. Bring down just above floor. Repeat 10 times. Repeat with other knee.
Donkey kick2	Thighs Butt	Kneel in animal positiion. Push right knee up behind pointing feet to sky. Lower down to cross over left knee. Push back to point feet to sky. Repeat 10 times. Repeat with other knee.
Lunge roundhouse	Thighs Butt	Stand straight with feet 1 feet apart and fists at chest level. Lunge back with left leg bending both knees at 90 degrees. Lift left leg kicking out at the side . Return to lunge position. Repeat 10 times. Repeat with other leg.
Plie squat tiptoe	Calf Thighs	Stand with legs 2 feet apart. Lower into plie squat tightening glutes, hands on hips. Balance by lifting heels up. Hold. Return. Repeat 10 times.
Lunge	Calf Thighs Butt	Stand straight, hands on hips. Lower into lunge with left leg. Straighten up lifting bent left knee up to hip level. Hold. Repeat 10 times. Repeat with other leg.
Plie squat jump	Calf Thighs Butt	Stand straight with feet 1 feet apart. Squat down, hold. Jump up landing back in squat position. Repeat 10 times.
Plyometric squat	Core	Extend arms in front, squat down, bend knees. Jump up and land back softly in original position keeping upper body straight. Repeat 10 times.
Reverse lunge knee lift	Core	Lunge back with right leg, do not touch knee to ground, bring arms to left side. Bring right knee forward to hip height as you cross arms to right. Repeat 10 times. Repeat with left leg.
Squat thrust twist	Core	Extend arms in front, squat down, bend knees close to 90 degrees, twist upper body to left, come back standing erect. Do the same for other side. Repeat 10 times on each side.
Hover rotation	Core	Lie face up, rest on elbows, heels touching ground. Hold. Roll to left side, rest on right hand and heel lifting hips, hold. Roll to plank position, forearms and elbows by your side, toes on floor lifting body. Hold. Roll to right side, supporting body on left hand and left heel. Repeat 8 times.
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