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Mind & Body 

Wellness Centre

Morning Sunrise Stretch

1. STANDING SIDE STRETCH

  1.  Stand tall with your feet hip-width apart and your hands by your sides.

  2.   Keeping your core engaged, reach your right hand overhead as you bend sideways to your left, allowing your left hand to slide down your leg until you feel a deep stretch in the right side of your torso.

  3.  Hold for 15 to 30 seconds, and then repeat with your other arm.

 

2. CROSS BODY SHOULDER STRETCH

  1.  Raise Stand tall with feet hip – width apart

  2.  Raise your right arm across your body at chest level ad hook your left arm around it above your right elbow.

  3.   Use your left arm to draw your right arm toward your chest (you should feel a deep stretch in your right shoulder.

  4.   Hold for 15 to 30 seconds, and then switch arms and repeat.

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3. OVER HEAD TRICEPT STRETCH

  1.  Extend your right arm overhead, and then bend your elbow, bringing your right palm between your shoulder blades.

  2.   Grab your right elbow with your left hand and gently pull it to the left until you feel a stretch.

  3. Hold for 15 to 30 seconds, and then switch arms and repeat.

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4. STANDING QUAD STRETCH

  1.    Bend your right knee and lift your right foot behind you, grabbing the top of your foot with your right hand. (If necessary, you can raise your left arm out to your side or use a chair or wall for balance.)

  2. Keeping your core engaged, pelvis tucked and right knee pointed toward the floor, pull your foot toward your butt until you feel a deep stretch in your quad.

  3. Hold for 15 to 30 seconds, and then repeat with your other leg.

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5. KNEE TO CHEST STRETCH

  1. Begin by positioning yourself on the floor on your hands and knees with your knees slightly wider than your hips.

  2. Turn your toes inwards to touch and push your hips backwards while bending your knees.

  3.  Once you’re in a comfortable position, straighten your arms forward and allow your head to fall forwards into a relaxed position.

  4. Hold this position for 15 to 20 seconds.

  5. Slowly return to the starting position.

  6. Aim for 3 repetitions.

 

6. SEATED FORWARD FOLD

1. Remain seated with both legs extended in front of you and feet flexed.

2. Keeping your back flat, core engaged and legs straight, hinge forward at your hips and reach for your toes until you feel a deep stretch in your hamstrings. (If you can't grab your toes, hold onto your ankles or shins). 

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7. SEATED SPINAL TWIST

1. Keeping your legs extended and core engaged, keep your left leg extended, bend your right knee and cross your right foot over your left thigh, placing it on the floor.

2. Hug your knee to your chest with your left arm as you rotate your torso to your right and place your right hand on the floor behind you. (For a deeper stretch, bend your left elbow and position it outside of your right knee with your fingers pointed toward the ceiling as you rotate to your right). 

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7. CHILD'S POSE 

1.  Begin by positioning yourself on the floor on your hands knees and knees with your knees slightly wider than your hips. 

2. Turn your toes inwards to touch and push your hips backwards while bending your knees. 

3. Once you're in a comfortable position, straighten your arms forward and allow your head to fall forward and allow your head to fall forwards into a relaxed position. 

4. Hold this position for 15 to 30 seconds. 

5. Slowly return to the starting position 

6. Ain for 4 repetitions 

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