How to:

1. Sit with knees bent and feet hip-width apart. Place hands behind you, stacked under shoulders.

2. Press through hands and feet to lift hips, forming a straight line from knees to shoulders.

3. Keep hips lifted as you reach your right arm up, overhead and diagonally toward and behind the left shoulder.

4. Place the hand back down, lower hips with control, then repeat on the other side - that’s 1 rep.

5. Perform 6-8 reps per side.

How to:

1. Stand with feet shoulder-width apart, arms at your sides.

2. Step into a lunge, keeping the front knee stacked over the ankle and the back knee just above the floor.

3. Reach both arms overhead. Hold for 1 - 2 seconds. For a more deeper stretch, reach one arm (the same arm as the back leg) to the side and lean slightly toward the front leg and to the side to open the hip and side body.

4. Hold for 1 - 2 seconds, then return to standing - that’s 1 rep.

5. Alternate sides for 6 - 8 reps per side.

How to:

1. Stand facing a bench or sturdy platform and place one foot on top, keeping the heel down.

2. Hold the bench or rest your hands on your knee for balance.

3. Slowly shift your weight forward, driving the knee over the toes.

4. Let the knee move slightly outward to avoid pinching in the front of the ankle. Add weight on the knee for a deeper stretch if needed.

5. Hold for 10 - 20 seconds, then return to start - that’s 1 rep.

6. Repeat 5 - 10 times per leg.

 How to:

1. Kneel in front of a bench or chair and place your elbows on top, shoulder-width apart.

2. Slowly sit your hips back toward your heels, letting your chest drop between your arms.

3. Keep your core engaged to avoid arching your lower back.

4. For a deeper stretch,  move your knees farther back.

5. Hold the stretch for about 20 - 30 seconds.

How to:

1. Lie on your side with hips and knees bent to 90°.

2. Use your bottom hand to hold the top knee down on the floor.

3. Reach back with your top hand and grab your bottom foot or ankle.

4. Rotate your top shoulder back toward the floor to open the chest.

5. Hold for 10 - 30 seconds with slow breaths, then switch sides.

How to:

1. Lie on your stomach with arms extended overhead.

2. Roll toward one side with arms fully extended if possible.

3. Hold for a few seconds and then roll to the other side.

4. Keep switching sides until you complete 5 - 8 reps per side.

How to:

1. Walk out into a high plank position, then lift the hips up and back so that you form an inverted "V".

2. Reach your right hand toward your left leg, touching the ankle, calf, or thigh.

3. Push the floor away with the supporting hand to keep the shoulder strong and stable.

4. Bend your knees if needed to keep your back long and comfortable.

5. Hold this position for a few seconds and switch sides.

6. Keep altertating sides until you perform 6 - 8 reps per side.

How to:

1. Stand facing a wall, hands on the wall for balance.

2. Keep your back tall, core engaged, and shoulders relaxed.

3. Swing one leg across the front of your body, then back out to the side in a controlled motion.

4. Keep hips mostly square and point the toes toward the ceiling as you swing the leg side to side.

5. Perform 10 - 15 swings, then switch legs.

How to:

1. Stand beside a wall for balance.

2. Stand tall with core tight and upper body steady.

3. Swing the inside leg forward and backward in a controlled motion.

4. Let the range of motion increase gradually as you warm up.

5. Perform 10 -15 swings, then switch legs.

How to:

1. Lie face down with hands under shoulders and legs extended.

2. Press hips into the floor and lift your chest by straightening the arms. Keep elbows close to the ribs and shoulders down.

3. Hold for 15 - 30 seconds, breathing slowly.

4. Exhale and lower back down with control.