Day 13 - 21 Day Workout

Follow the functional warmup routine before getting into the Full Body Stretch Workout.

Sit down on your mat and begin cross-legged.

Roll your shoulders back and begin by placing one hand on the floor and wrap the other hand around towards your ear. You're going pull your head to the opposite side.

Applying resistance and pushing down with your opposite hand, get a nice stretch through your neck.

Inhale and exhale.

Look up.

Release and repeat in the opposite direction.

Come to the center and bring your hands to the front of your legs.

You're going to use your upper body as a resistance tool. Tuck your chin to your chest, pull your navel towards your spine and stretch out your back.

Come back all the way up, with one hand out to the side, bring the other arm up and over to get that side body stretch.

Turn your head up to look at your hand.

See if you can reach a little bit further and come back to center.

Repeat on the other side.

Keep your arm in line with your ear.

Come back to center and this time, cross your hands to opposite legs.

Tuck your chin to your chest, and round your back.

With one hand down on your side, reach up and over with the other arm and stretch a little further this time, but keep your hips to the floor.

Come back and repeat on the side.

Each repetition should be making you feel a little bit more open and free.

Come back to the center.

Take one hand behind your body.

Now you're going to open up your chest and shoulder a little bit more.

Grab the fingers behind your back with your opposite hand and give them a little pull to open up your chest and shoulder.

Breathe through it and switch side.

Next come on to all fours with your hands underneath your shoulders and your knees underneath your hips.

Come up on your finger tips so you can get an even deeper stretch.

Tuck your chin to your chest and round out your back into a cat stretch.

Come back to neutral and repeat the stretch one more time.

Come back to neutral and this time turn your fingertips facing back towards your knees and just rock back and forth.

This stretch is good if you've spent any time on a computer or on your phone and your forearms are a little bit tight

Move at your own pace.

You'll feel a stretch through your forearms.

Finish with a cat stretch in that position.

Come back to neutral.

Take your arms out in front of you and over to one side.

Sit back into a child's pose stretch and walk your fingertips out as much as you can so that you can feel a stretch down the side of your body.

Try and sit your glutes down towards your heels a little bit more.

Inhale and exhale.

Make it feel good and then come back to all fours.

Reach one arm out and now slide it underneath between your opposite arm and knee going all the way down to that shoulder.

Let your ear relax on the floor and then reach the other arm behind your back.

Come back to center and repeat on the other side starting with the child's pose stretch.

Come back on all fours.

Tuck your toes underneath and push back to a down dog position.

Walk your heels out one at a time so you can get a stretch through your calves.

Then push both heels down one more time, wrapping your triceps around your ears, getting a stretch through your back.

Next walk your legs wide, right underneath you so you can get a hamstring stretch.

Look up and then come all the way back down.

If your legs can't straighten yet, that's okay.

Take them to a comfortable position, but eventually try to straighten out your legs so you can get a deeper stretch through your hamstrings and the back of your legs.

Take your hands behind your back, interlace your fingertips and reach up towards the ceiling.

Try to keep lifting your arms all the way up to get that important chest stretch.

Inhale, exhale.

Relax your head and neck.

Release your hands back to the floor.

Walk your feet back towards your down dog position.

Bring one leg forward and cross it under your body into a pigeon stretch position.

Walk your fingertips forward.

Deep inhale through the nose, and exhale through the mouth.

You'll get a stretch through your glutes and hips.

Walking your hands in, come back through your down dog position, switch legs and repeat.

Walk your hands in and come all the way back to center. Next you're going to take a straddle position.

Bring your legs out wide.

Get a nice stretch for your inner thigh here.

Relax your feet and then walk your hands on forward.

Inhale through the nose, and exhale through the mouth.

Try getting your forearms to the floor or walking your hands out further.

Inhale, exhale, and walk your hands in.

Take your hands behind you and see if you can lift up and just push forward a tiny bit.

Come back down, relax your feet and repeat the stretch one more time.

Relax everything and walk your hands on in and roll yourself up.

Find a comfortable position.

Roll your shoulders back.

Shake it all out.

Remember, you can do this stretch program as much as you want.