stretches

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Foam Rolling

Rolling the IT Band Begin with roller at hip bone on your side. Keep body perpendicular to ground. Balance on forearm. Slowly roll your body up to find "tender spots." Once you found it hold till the tenderness subsides. Repeat on other leg.	Inner Tight Lie on your stomach with your forearm on the floor. Slowly bend your left leg and place your inner thigh thigh on top of the roller. Move side to side to find "tender spots." Once you found it, hold till the tenderness subsides. Repeat on other leg.	Front Tight Lie on top of roller and rest on your forearms. Slowly roll back and forward to find "tender spots." If you can't find any, try one leg by moving your body to the edge of the roller and resting one leg on the floor. Once you found it, hold till the tenderness subsides. Repeat on the other leg.


Calves Balance on hands, Place left foot on roller and the right foot on top of left foot. Find "tender spots" by lifting your body up and rolling out your calve. Once you found it, hold till the tenderness subsides. Repeat on the other leg.	Chest Stretch Lie on foam roller with your knees bent at 90 degrees. Extend your arms out to the side with your palms open. Hold for 2-5 minutes.	Trunk Rotations Lie on your back with your legs straight. Stretch your hands out to each side so your arms form a T and pull your left knee to the right side. Hold for 30 seconds and repeat on the other side.
Stretches

Hips and Gluts Lie on your back with your right ankle on top of your left thigh. Hold your left thigh with two hands and keep your left knee bent. Slowly push your right knee away. Hold for 30 seconds and repeat on the other leg.	Front Tights Lie on your stomach with legs extended and toes pointed away from you. Slowly extend your right arm and grab your left foot with your left arm. Hold for 30 seconds and repeat on the other side.	Hamstrings, calves, and ankles Lie on your back with your left leg bent and right leg extended. Hold on to your right leg with your hands or with a yoga strap. Slowly point and flex your right foot ten times. Then circle your right foot clock wise ten times and counter clock wise ten times. Repeat on the other leg.


Cat Stretch Place your hands and knees on the floor, with arms directly under your shoulders and knees directly under your hips. Slowly round your back by tucking your chin and your tail bone towards your belly button. Hold for 10 seconds and repeat 5 times or go right into the Dog Stretch.	Dog Stretch Place your hands and knees on the floor, with arms directly under your shoulders and knees directly under your hips. Slowly arch back by bring your head forward, sliding your shoulder blades down your back and pushing your tail bone up in the air. Hold for 10 seconds and repeat 5 times or go back into Cat Stretch.	Cobra Stretch Lie on your stomach with your hands next to the side of your shoulders and toes pointed away from you. Slowly push your body up as high as you can without tensing your shoulders or holding your breath. Hold for 10 seconds and repeat 5 times.


Chest and Shoulders Stretch Stand tall and bring your arms behind you with your fingers laced together. Slowly squeeze your palms together and pull your arms down. Hold for 30 seconds.	Shoulder Rotators Stretcth Stand tall and bring your left arms under and behind you. Then with your right arm over and behind you. The goal is for the fingers of the left hand and right hand to touch. If this is difficult, try using a magazine or DVD case.	Core, Back, Shoulders and Gluteus Lie on your stomach with legs slightly apart and toes pointed. Rest your forehead on your right arm and extend your left arm. Activate your core and slowly extend your left arm and right leg away and up. Hold for 2 seconds, resist down, tap the floor and back up again. Repeat 5- 10 times then switch sides.


Core, Shoulders, Gluteus, and Balance Place your hands and knees on the floor, with arms directly under your shoulders and knees directly under your hips. Find your neutral spine (between cat stretch and dog stretch), activate your core and slowly extend your left arm and right leg away. Hold for 2 second with good balance and repeat on the other side. Complete 5-10 repetitions.	Plank Lie on your stomach and align your forearms so that the elbows are directly below your shoulders. Make a soft fist with pinky down. Slowly curl your toes under, activate your core and bring your body off the floor. Make sure shoulders are relaxed by sliding your shoulder blades down your back. Hold for 5-60 seconds.	Bridge Lie on your back with knees bent at 90 degrees and arms down by your side. Activate your core and slowly peel your tail bone, lower back, and middle back off the floor until your should, hip and knee are in alignment. Hold for 10 seconds and slowly melt your middle back, lower back, and tail bone back onto the floor. Repeat 5 times.