Stretch Routine

1.Stretch neck (forward and side-to-side, but not back)
2.Stretch arms, loosen shoulders
3.Bend forward, with feet together, touch floor. Hold and breathe
4.Move feet shoulders-width apart, touch floor. Hold and breathe
5.With feet still apart, turn completely to the left (hips square, heel down). Hold and breathe
6.Do the same to the right
7.Roll up gently. Take a breath
8.Sit on the floor in pike position. Go ahead and slump forward – holding ankles – just to get an initial loosening
9.Keeping back flat, reach forward and stretch. Hold and breathe (don’t worry about pointing toes at this point – concentrate on the back and legs)
10.Sit back up. Keeping back straight/upright, stretch toes by alternately pointing and flexing, as much as you like
11.Separate legs as much as is comfortable. Slump forward for an initial loosening. When the hamstrings feel loosened up a bit, reach forward with a flat back. Hold and breathe
12.Reach to the left, over the left leg, as much as is comfortable with both sides of the pelvic bone still touching the floor. Hold and breathe
13.Do the same to the right
14.Sit back up. With a straight back, alternately point and flex toes
15.Stretch in butterfly position, keeping back straight (raise ankles up from the floor, if possible)
16.Bring legs together. Lie on your back. Bring one knee to your chest. Hold onto the ankle and straighten the leg as much as is comfortable. Hold and breathe. Do the same with the other leg. Do both legs three times
17.Still lying flat, do a full-body stretch (stretch as hard as possible – visualize making space between every rib and joint). Take a breath.
18.Roll over onto your belly. Lift the torso up and bend back. If possible, bend at the knees to point the toes toward the head. If you are feeling limber, roll onto your back and do a backbend (gently).
19.Roll gently up to standing, stretch calves and quads.
20.Holding onto a chair, do – in first and second positions –
-plie, plie, grande plie, port de bras (3 times each side)
21.Do 20 releves (that’s rising up from a flat foot onto the balls of your feet)
22.Shake and stretch out any tightness