List of Exercises and Stretches

Yoga and Flexibility Stretches

• Child’s Pose: A resting pose that gently stretches the hips, thighs, and ankles.
• Spinal Release: A movement designed to increase flexibility and mobility in the spine.
• Swaying Back and Forth: A gentle movement to loosen the lower back and hips.
• Shoulder Rolls: A movement to release tension in the shoulders and upper back.
• Downward Facing Dog: A full-body stretch that lengthens the spine and hamstrings.
• Lunge with Twist: A dynamic stretch that targets the hips, thighs, and torso.
• Hip Opening: A series of stretches to increase flexibility in the hips.
• Side Lunge: A lateral stretch that works the inner and outer thighs.
• Hurdle Stretch: A stretch for the hamstrings and inner thighs.
• Up Dog: A backbend that stretches the chest, abdomen, and front of the thighs.
• Cobra: A backbend that strengthens the spine and stretches the chest and abdomen.
• Scorpion: An advanced backbend that increases flexibility in the spine and shoulders.
• Extended Puppy Pose: A stretch that targets the shoulders, back, and hips.
• Butterfly Forward Pose: A stretch that opens the hips and groin.
• One Legged Forward Bend: A hamstring and back stretch.
• Straddle Forward Fold: A stretch that opens the inner thighs and hamstrings.
• Lying Twist: A spinal twist that promotes relaxation and flexibility.
• Thread the needle: A stretch that targets the shoulders and upper back.
• Lizzard pose: A hip opening stretch.
• Sphinx: A gentle backbend that stretches the abdomen and chest.

Dynamic Movements and Stretches

• Butt Kicks: A dynamic warm-up exercise that targets the hamstrings.
• Elephant Walks: A dynamic stretch that targets the hamstrings and lower back.
• Dynamic side stretch: A stretch that targets the obliques.
• Neck stretch: A stretch that targets the neck muscles.
• Cat Cow: A dynamic stretch that targets the spine.
• Wrist Stretch: A stretch that targets the wrists and forearms.
• Walk the dog: A dynamic stretch that targets the calves and hamstrings.
• Deep lunge: A stretch that targets the hip flexors and quads.
• Runners stretch: A stretch that targets the hamstrings and calves.
• Shoulder stretch and spin twist: A stretch that targets the shoulders and spine.