Caution- If you have sensitive knees grab a blanket to use underneath your knees or double your mat. Always drink water before and after stretching and consult your physician if you are unsure if you should be performing exercise.
Engaging the core
Before starting these stretching exercises, it's imperative to connect with the core first so that you are able to focus on this area effectively throughout the session.
Come to a comfortable seated position with your shoulders rolled back and down. Place your hands on your knees or in your lap while keeping the neck neutral. Begin with an inhale with the intention of engaging your core. As you inhale draw the belly out as far as you can without too much discomfort. With the exhale draw the belly in as much as you can without too much discomfort. Repeat 5x.
Quads, core, chest and shoulders
From a seated position come to all fours then shift your weight onto your heels. From here lift your upper body up on to your knees with a straight back. Next bend your right knee and grab your ankle with both hands (hold a wall or chair for balance). Engage your core while bending forward slightly then come to a neutral spine. Repeat 5x on each side.
Hips, shoulders, chest, core
From the position on your knees bring your right leg forward while engaging the core with the breath. Twist while bringing your left hand to the right knee. With the twist bring your right hand behind you averting your gaze over your shoulder. Hold 3 deep breaths then switch to the other side.
Core, shoulders, hamstrings, quads
Come to an all fours position. Bring your left arm out in front and kick your right leg behind. Engage the core and squeeze the glutes and lower back.
End in a comfortable seated position while engaging your core 5x with the breath.
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