Perform 2 sets, holding each stretch for 30 seconds per side where applicable.

Lying Knee Hug.

• Lie on your back with legs extended
• Pull one knee toward your chest, holding it with both hands
• Keep the other leg extended and relax your shoulders
• Hold the stretch, then switch sides

Lying Hamstring Stretch.

• Lie on your back with one leg extended on the ground
• Bend the other knee toward your chest and hold it with both hands
• Slowly straighten the bent leg toward the ceiling while keeping your hands on your calf or thigh
• Hold the stretch, feeling it in your hamstrings
• Switch sides and repeat

Arm Lying Shoulder Stretch.

• Lie on your stomach with one arm extended straight out to the side, palm facing down
• Gently roll your body onto the side of the extended arm, feeling a stretch in your shoulder
• Use your opposite hand for support by pressing it into the ground
• You can place a soft roller under your extended arm’s shoulder for an advanced stretch, as shown in the image
• Hold the stretch, then switch sides and repeat

Cobra Pose.

• Lie on your stomach with your hands placed under your shoulders, elbows close to your body
• Press your palms into the ground and slowly lift your chest, straightening your arms partially or fully
• Keep your shoulders relaxed and your hips grounded
• Hold the pose, feeling a stretch in your abdomen and lower back

Extended Child’s Pose.

• Kneel on the ground with your big toes touching and knees spread wide
• Sit your hips back toward your heels and stretch your arms forward as far as possible
• Lower your chest toward the ground, keeping your forehead resting on the floor
• Feel the stretch through your lower back, hips, and shoulders