Sample Static Stretching Routine
Author: Melissa Lahti
January 14, 2014
Week 3 ~ Challenge
To ease tension that can happen while sleeping we will start with side to side neck stretches and then do a few neck and shoulder rolls. Begin by sitting cross-legged on the floor. Bring your left ear over to your left shoulder and hold for 30 seconds then repeat on the other side. Relax for a moment and then roll your shoulders to the back for about 30 seconds, and then to the front for about 30 seconds. Then lift your shoulders up to your ears, tensing the muscles, and allow them to drop completely. This helps to relax the neck muscles. Bring your chin to your chest and begin rolling the neck to the left and roll all the way around until the chin is back at the chest. Repeat in the other direction. Repeat this entire process at least one more time.
Remain seated and reach both hands toward the ceiling. Clasp your fingers together and sit tall as you stretch your back and arms. You may look up if you wish. Hold for 30 seconds. Bring your hands down and reach the right arm up as you lean to the left and stretch your right side. Hold for 30 seconds. Repeat on the other side. Bring your hands down and reach your right arm across the front of your chest, pulling your arm toward your body with your other hand. Hold for 30 seconds. Repeat on the other side.
Remain seated and stretch both legs out in front of you. Reach forward as far as you can and hold for 30 seconds. Point and flex your toes. Part your legs into a V and again reach forward with your hands as far as you can. Hold for 30 seconds. Bring your right foot to your thigh and reach both hands toward your outstretched left foot. Hold for 30 seconds. Switch legs and repeat on the other side. Bring the soles of your feet together in a butterfly position. Pull your feet in as close to your body as you can and bounce your knees very gently. Hold for 30 seconds. Repeat entire process one time.
Remember to relax through each stretch and breathe continuously. Do not hold your breath, your muscles and brain need the oxygen.