Standing Stretches:

Tight lower back or hamstrings? Try this:

1. Stand tall with both feet facing forward.
2. Extend your right leg straight out in front of you, placing the heel on the floor. Keep your toes pointing up.
3. Place both hands lightly on your left (bent) thigh for support.
4. Keeping your back flat, gently hinge at the hips, moving your torso towards your extended leg.
5. Stop when you feel a stretch along the back of your straight leg. Ensure your hips stay squared. Maintain a neutral spine, lengthening through the crown of the head.
6. Hold the stretch for 30 seconds, breathing deeply, then slowly release and repeat on the opposite side.

Feeling a deep, persistent ache in your hip or glute? Try this:

1. Stand tall and find a point to focus on for balance. You may hold onto a wall or sturdy chair for support.
2. Lift your right leg and cross your right ankle over your left thigh, just above the knee (creating a figure 4 shape).
3. Flex your right foot strongly to protect the knee joint.
4. Keeping your back straight, slowly bend your standing leg (left) and shift your weight back, as if you are attempting to sit in a low chair.
5. Continue to lower until you feel a deep stretch in the right hip and glute. Ensure your weight is distributed through the heel of your standing foot.
6. Hold the stretch for 30 seconds, maintaining a steady breath, then slowly stand up and repeat on the opposite side.

Need to release tight hips and thigh tension after a long period of sitting? Try this:

1. Stand tall and hold onto a wall, chair or desk for balance with your left hand.
2. Bend your right knee and reach back with your right hand to grasp your right ankle or foot.
3. Gently pull your heel toward your glute until you feel the stretch along the front of your hip and thigh. Tuck your pelvis slightly under and gently squeeze the glutes to prevent over-arching the lower back.
4. Ensure your bent knee is pointing straight down toward the floor, in line with your other knee, not flared out to the side.
5. Hold the stretch for 30 seconds, maintaining a gentle tension, then release and switch sides.

Feeling sluggish? Tingling feet and lower legs? Try this:

1. Stand tall with your feet hip-width apart and your hands resting on your hips or a counter for balance.
2. Inhale, then as you exhale, slowly lift up onto the balls of your feet, squeezing your calves at the top.
3. Pause for one second, maintaining your balance and alignment (ensure your weight is balanced between your big toe and second toe).
4. Slowly lower your heels back down to the floor, controlling the movement.
5. Repeat this movement for 10-15 repetitions, focusing on smooth, controlled engagement rather than speed.

Need a quick release for tight hips? Try this:

1. Stand tall with your feet hip-width apart. Step your left foot back while keeping your right foot forward.
2. Ensure your hips are squared forward, and your chest is upright. You can hold onto a wall for support.
3. Gently tuck your pelvis slightly under (posterior pelvic tilt) and squeeze the glute of your back leg (left leg).
4. Slowly bend through the front leg and allow your hips to release forward until you feel a stretch along the front of your back hip (left hip). Do not arch your lower back.
5. Hold the stretch for 30 seconds, maintaining the subtle pelvic tuck.
6. Step your feet together and repeat the stretch with your right foot back.

Need to release back, neck and shoulder tension? Want to de-stress? Try this:

1. Stand with your feet hip-width's distance apart and a slight, soft bend in your knees.
2. Inhale, lengthen your spine and exhale as you gently hinge forward from your hips.
3. Allow your head and neck to relax completely.
4. You can bring your hands to your shins (for less intensity) or let them hang toward the floor.
5. Breathe deeply and allow your body weight to deepen the stretch naturally.
6. To exit, bend your knees, place your hands on your hips and slowly roll up to stand.

Feeling stiffness in your side body or upper back? Try this:

1. Take a slightly wider than hip-width's distance stance with your feet.
2. Inhale and reach both arms overhead. Clasp your left wrist with your right hand.
3. Exhale, gently lean your entire torso over to the right, simultaneously pressing your hips slightly to the left. Imagine you are being pulled up and to the right by your hands, whiling keeping your chest open and shoulders relaxed.
4. Focus on lengthening, not collapsing. Keep your arms close to your ears.
5. Hold for 15 seconds, breathing into the left side of your ribs.
6. Inhale back to center, switch your hand clasp, and repeat the bend to the left.
7. Repeat as many times as needed.

Shoulders & chest stiff? Want to reset your posture? Shallow breathing? Try this:

1. Stand tall with your feet hip-width apart.
2. Interlace your fingers behind your back (if possible - see modifications below).
3. Gently squeeze your shoulder blades together and keep your arms straight.
4. On an exhale, lift your interlaced hands away from your lower back while reaching the knuckles down toward the floor.
5. Keep your chin level and your gaze forward. Avoid thrusting your ribcage forward excessively.
6. Hold for 30 seconds, focusing on breathing deeply into the front of your chest.

Persistent stiffness running down the side of your leg? Try this:

1. Stand with your feet hip-width apart.
2. Cross your right leg behind your left leg. Keep both legs straight.
3. Place you hands on your hips and inhale to prepare. As you exhale, slowly hinge forward from the hips, folding your torso over your left leg.
4. Bring your hands to your shins, the floor or a book for support. You should feel a deep stretch along the outside of your right hip and leg.
5. To intensify, gently press your right hip out to the right and slightly away from your centerline.
6. Hold for 30 seconds, then slowly uncross your legs and repeat on the opposite side.