Day 20 - 21 Day Workout

Follow the intermediate warmup routine before starting on the Intermediate Post Workout Stretch.

Child's Pose - Shoulders and Upper Back Stretch

Get into a hands and knees position and then sit back on your heels.

Start out just sitting lightly and then as gently as you can push back, sitting deeper onto your heels, really feeling the stretch in your shoulders and upper back.

When working on flexibility, holding stretches for 15 to 20 seconds is great.

Focus on your breathing, nice deep breaths.

Downward Dog Position - Hamstring Flexibility

Push up onto hands and knees position, tuck your toes under, lift your hips, and push back onto your heels into a downward dog position.

It's okay if your heels don't quite touch the floor.

Just work on your hamstring flexibility.

Eyes looking back behind you, relax your head.

Relax, letting everything stretch out.

The longer you're in the pose, the more you can really push back into your heels.

Side Body Stretch

From downward dog position, push your hips forward so you're back into a plank position.

Lift up one knee and then cross it across to your opposite elbow and just hold right there.

Your core is engaged and you should feel a nice stretch down the side of your body.

Just hold, remembering to breathe through it.

Slowly bring your foot back down to plank position, and cross over to the other side, holding that stretch.

Up Dog Position - Lower Back Stretch

Come back into plank position, drop down onto your hands and knees, bend your elbows, tummies on the floor, and push up into up dog position.

Keep your hands just to the outside of your chest and you should really feel this stretch in your lower back.

Hold that position.

Quad Stretch

Bring your chest down to the floor.

Place one arm out in front, and rest your head down on it.

Bring one heel to your glute, hold on to your foot and pull to feel that stretch down your quad.

This is a great stretch because you can kind of feel it in your hip flexor too.

Switch legs, one leg comes down, the other leg goes up, and stretch out the other side.

Having a balanced body is important.

What you do on one side, you must always do on the other side.

Stretching is a great time to focus on your breathing.

Outside Glute and Hamstring Stretch Lying Down

Slowly release your foot, push up and go into a seated position.

Lay down on your back, lift up one leg and cross it over just above the knee.

Reach through, hold on to the back of the hamstring and feel that stretch in the outside of your glute.

If you find that you have tight hamstrings, straighten one leg up and you should then feel the stretch down the back of your hamstring.

Always come out of a stretch the same way you went in first, bending the leg so it's bent, slowly taking it down, uncross, and then recross on the other side.

Take your hands through, lift up, feel your hip opening up, focusing on deep breaths.

Then go ahead and add in that hamstring stretch, lifting that leg up, flexing at the toe.

Great job

Doing a post workout stretch is great for relieving tension in your muscles and also for relieving stress.

So if any time during the day you feel stressed, go ahead and do this little workout.