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Travel Well’s 20-minute total body stretch takes you through a series designed to relax every major muscle group, leaving you refreshed, relaxed and revitalized. Hold each position for 1 minute, trying to deepen the stretches with each breath.


Child’s Pose & Lat Stretch

Childs pose w/lat stretch

Hold the above pose in the center for 1 minute. Step your right hand out to 2 o’clock and reach your left hand over to meet it, arching your body to the side to get a stretch in the left side of your body. Hold for 1 minute, then switch sides.

Downward Dog & Calf Stretch

Calf Stretch

From plank, lift your hips toward the ceiling by pressing through your hands and feet, keeping your legs as straight as possible. Bend one knee and press the opposite heel toward the floor for an extra stretch in your calf and hold for 1 minute. Repeat on the opposite side.

Hip Flexor Stretch

Hip Flexor Stretch

Coming out of runner’s stretch, stay in a lunge position but lift your torso upright, keep your tailbone tucked under, and shift your hips forward until you feel a good stretch in the front of hip. Hold for 1 minute, then switch sides.

Pigeon

Pigeon

Starting from a plank position, bring your left knee toward your left wrist and your left foot toward your right wrist so your lower leg is resting on the ground parallel to your shoulders. Rest your right knee on the ground and slowly lower your upper body toward the ground until you feel a good stretch in your left hip and glute. Hold for 1 minute, then switch sides and repeat.

Seated Hamstring

Seated Hamstring Stretch

Sitting upright with your legs straight out in front of you and feet flexed, reach toward your toes while keeping your back straight. Hold for 1 minute.

Leaning Hamstring

Hamstring/Side Stretch

Sitting upright, straighten your left leg to 10 o’clock and bring your right foot in to your left thigh. Reach your left hand toward your left foot while keeping your left leg straight, then arch to the left, reaching your right arm up and over your head toward your left foot. Hold for 1 minute, then switch sides.

Seated Twist

Sitting Twist Stretch

Sitting upright with your legs extended, cross your right leg over your left. Twist to the right, bring your left arm across your right leg, pressing your elbow into your knee for a deeper stretch. Hold for 1 minute, then switch sides.

Standing Chest Stretch

Chest Opener

Standing upright, clasp your hands behind your rear, pull your shoulders back and reach your hands toward the floor. Lift your chin toward the ceiling for a deeper stretch. Hold for 1 minute.

Tricep/Shoulder Stretch

Tricep/Shoulder Stretch

Reach your right arm across the front of your body and pull against the back of your tricep with your left hand. Hold for 1 minute, then switch sides.

 

 

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