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7 Exercises to Stretch You From Top to Bottom

Updated: Apr 27

Today, I’m going to stretch you from top to bottom! We are going to start at the neck and move down the body until we have stretched all of the major muscle groups. Hold each stretch for at least 45 seconds or as long as you’d like! Keep in mind that when you’re pregnant and postpartum, your joints are more lax than usual, so be careful not to overstretch. Let’s get started!


1. Neck Stretch


a. Begin in standing and clasp one hand around the opposite wrist, sticking one arm slightly out to the side

b. Lean your head away from the kicked-out arm to feel the stretch in your neck

c. Move the chin up and down and the head front to back to feel the whole stretch

2. Overhead Triceps Stretch


a. Begin in standing and bring one arm straight up overhead

b. Reach the hand of your straight up arm down your back as far as you can

c. Use the opposite arm to hold the elbow in place and gently increase the stretch

3. Back and Chest Stretch


a. Start in a standing position and bring your arms in front of you with the pinkies facing out

b. Clasp the hands in front of you and try to bring the fronts of the shoulders together

c. Bring the arms behind you and clasp the hands together, pulling your shoulders back to feel the stretch across your chest

d. Keep going back and forth between the back and chest stretch

4. Standing Figure 4 Stretch


a. Begin in standing and then cross one ankle over the opposite knee, holding onto something for balance as needed

b. Slowly sink into a seated position, until you feel the stretch in your glute

c. Hold for as long as you can and then switch legs

5. Standing Quad Stretch


a. Begin in standing and reach your right hand to your right ankle

b. Once you’ve grasped your ankle, pull it towards your butt, keeping your knees as close together as possible

c. Be sure to use assistance for balance as needed.

6. Hamstring Stretch


a. Start in a seated position and bend on knee, so that your foot is close to your body, keeping the other leg extended straight out

b. Slowly reach the same hand towards the extended foot and reach as far as you can without letting your knee pop up

c. Hold for as long as you can and try to extend the stretch the longer you hold

7. Lying Back Stretch


a. Lie on your back with both legs extended straight out

b. Bring one knee into your chest holding the shin with both hands

c. Take the opposite hand of the knee that’s brought in and use it to pull the leg across the body

d. Extend the other arm out to the side and look in the opposite direction of the crossed leg

e. Try to keep both shoulders touching the ground throughout the stretch

Friday’s are a great day to take a rest from your exercise and stretch. Give these a try!

Also, ONE MORE DAY UNTIL THE POSTPARTUM PROGRAM RELEASE! I’m so excited to share it with you!!

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