Unwind and Relax

1. Seated or Standing Forward Fold

This stretch targets the hamstrings, lower back, and calves.

• Seated version: Sit with your legs extended in front of you, toes pointing up. Keeping your spine long, hinge at your hips and slowly reach towards your toes.

• Standing version: Stand with your feet hip-width apart, bend at your hips, and let your upper body hang toward the floor. Feel the stretch in your hamstrings and back.

• Chair version: Sit on a chair with your legs straigh out in front of you, toes pointing up. Keeping your spine long, hinge at your hips and slowly reach towards your toes.

Take deep breaths as you hold the position for at least 30 seconds.

2. Legs Up the Wall

A gentle inversion pose to reduce swelling in the legs and calm the nervous system.

• Sit next to a wall and swing your legs up so that your lower back rests on the floor, and your legs extend vertically against the wall. Stay here for 2-3 minutes, focusing on slow, deep breathing.

• If you're unable to get your legs up the wall just elevate your legs any way you can. Lay in a recliner with pillows under your legs. The goal is to get your legs above your heart.

3. Cat/Cow

A dynamic stretch to release tension in the spine and promote mobility.

• Start on all fours with your hands directly under your shoulders and knees under your hips. Inhale, arch your back, lift your hips, pinch your shoulder blades together, and look up (cow). Exhale, round your spine, tuck your tailbone, and tuck your chin towards your chest (cat). Repeat for 1-2 minutes.

• If you're unable to get on the floor this stretch can be done seated. Just do the motion as far as you're able to without having any pain.

4. Child's Pose

This calming pose stretches the lower back, hips, and shoulders.

• Kneel with your big toes touching, sit back on your heels, and extend your arms forward as you lower your forehead to the ground. Hold for 1-2 minutes, breathing deeply.

• If you're unable to get on the floor sit on a chair with your knees bent and reach forward.

5. Pec Stretch with (or without) a Foam Roller

Great for opening the chest and upper back.

• Lie on your back, place a long foam roller under your spine (so it supports your entire back). Stretch your arms out to the sides, forming a “T” shape. Breathe deeply, feeling your chest and shoulders release. After holding for 30 seconds or more move the arms into a "W" shape and hold for another 30 seconds. If your arms begin tingling feel free to rest.

• Don't have a foam roller? Find an empty corner in your home and place your hands and forearms on each wall while facing the corner. Lean your nose into the corner until you feel a stretch across the chest and shoulders.

6. Lying Twist

A gentle spinal twist to release tension in the lower back.

• Lie on your back with your knees bent and feet flat on the floor. Drop your knees to one side and look to the opposite side. Keep your shoulders and arms on the ground either in a "T" or goalpost position. Hold for 30 seconds to 1 minute, then switch sides.

• If you're unable to get on the floor, sit up tall in a chair and rotate to one side while keeping your knees pointed out. Repeat for the other side.

7. Figure Four Stretch

Targets the hips and glutes, relieving tension from sitting or working all day.

• Lie on your back, cross one ankle over the opposite knee, and pull the uncrossed leg towards your chest. Hold for at least 30 seconds, then switch sides.

• If you can't get on the floor you can do this stretch in a chair. Cross one ankle over one knee and with a straight back lean the body forward. Repeat on the other side.