Front Openers

Back Stretches

Hip Stretches

Front Strengtheners

Hamstring Stretches

Low Back Mobility

Stretch

While lying on your back, bend your knees enough so that your fingertips just touch your heels. Lift your butt o the ground and press your hips toward the sky – palms very actively pressing down into the earth.

This pose comes alive when you press your feet down and forward to shift your center of gravity toward your head. This takes strain off your knees and prevents them from collapsing outward. Try to move your sternum toward your face to further activate the front body arch. Find more lift with each breath. Hold for five breaths and slowly roll your spine back to the ground.

+ Benefits: Bridge requires the big muscles of cycling (quads and hip flexors) to be activated in their elongated position, reminding the body of their natural range. Additionally, the glutes get worked and it’s a great core stabilization exercise.

LOW BACK / HIPS

The gate opener is a lower body exercise that targets the muscles in your adductors and abductors (inner and outer thighs), gluteus medius and maximus, psoas, quadriceps, and abdominal muscles.

Because it requires you to stand on one foot while lifting and opening the opposite leg, the gate opener has the potential to enhance your balance and overall stability. Performing this exercise regularly may also improve the mobility and range of motion in your hips.
If you spend a significant amount of time sitting during the day, performing the gate opener allows you to wake-up your hips, and more specifically, activate the psoas muscles. This is especially important if you deal with any back pain or feel tightness in your lower back and hip region after sitting for an extended period of time.

Stretches in bed

Cobra stretch

Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by lifting your tummy off the bed too. Remember to relax your neck and shoulders. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down.

Upper back stretch

Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades.

Neck stretch

Relax your shoulders and gently move your left ear towards your left shoulder, using your left arm to help. Only stretch as far as feels comfortable. Hold for 15-20 seconds and slowly repeat on the other side.