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Ok, Here's Your Final 3 Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #1 I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back. Hold for 5-7 breaths. Repeat on other side. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/43b47ce2-9e39-4580-a585-4e15695dc147/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+044+pigeon+supine.jpg Blog - Ok, Here's Your Final 3 Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #2 This is a slightly less aggressive form of pigeon from the lying position. Lay flat on your back. Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times on both sides. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/439ae47c-f9ab-4914-9a72-0cf9ce859b12/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+043.jpg Blog - Ok, Here's Your Final 3 Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #3 Laying flat on your back, place your feet just outside of shoulder width with knee bent and feet flat. Allow your knees to drop inward and relax against one another. Hold this position for 7-10 breaths. https://www.energyfxfitness.com/blog/2024/12/19/3-more-stretches-to-get-and-keep-you-out-of-back-pain monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/6e7a3c2a-39fe-4d30-9679-16caf087f2f0/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+035+split+squat+stretch.jpg Blog - 3 More Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #1. With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/bac5a0f8-3d71-4207-a6cd-922bf0b8b750/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+034+pigeon+prone.jpg Blog - 3 More Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #2 Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon. Hold position for 7 breaths. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/0fda4a81-4873-4e3f-95dd-d31d60f7d281/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+042+knees+out+wide.jpg Blog - 3 More Stretches to Get and Keep You Out of Back Pain - Make it stand out This is Stretch #3 Resting on knees and forearms, spread your knees as far apart as you can, comfortably. You should feel a stretch, but it should not be painful, about a 5 or 6 on a scale of 10. Next, you will slowly rock your body back towards your shoes, and then forwards towards your hands. Using your waistband as a guide, you should rock your waistband as far behind your knees as you do ahead of your knees. Rock back and forth 7-10 times. If the rocking is too much, just hold the position for 7 breaths. https://www.energyfxfitness.com/blog/2024/12/11/3-stretches-to-get-rid-of-back-painnbsp monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/fef21e7c-71ab-49b9-80e7-5ff424fbbada/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+040+childs+pose+strt.jpg Blog - 3 Stretches to Get Rid of Back Pain  - Make it stand out This is Stretch#1 (1/3). This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders. Hold for 7-10 seconds https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/423c6a47-16da-4ed1-ac69-b8ef00a809c2/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+039+childs+pose+right.jpg Blog - 3 Stretches to Get Rid of Back Pain  - Make it stand out This is Stretch #1 (2/3) Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels. Hold for 7-10 seconds. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/a4b64e89-a8ef-4f3d-b21d-53a313538aae/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+038+childs+pose+left.jpg Blog - 3 Stretches to Get Rid of Back Pain  - Make it stand out This is Stretch #1 (3/3). Now do the same process you did for the above picture for the left side. 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The front leg should be bent at 90 degrees with the knee directly over the ankle (see image above). Slowly push your hips/zipper down and forward so that you feel a stretch in the thigh on the back leg. You may also feel a stretch in the groin of the front leg. Hold this position for 5-7 breaths. Then switch to the other side. 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Time for 2 New Recipes to File https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595200207514-PB8TKZM36OW08LP9AGMJ/Basket+of+Eggs+image.jpg Blog - It's Monday! Time for 2 New Recipes to File https://www.energyfxfitness.com/blog/2020/7/19/ski-season-ready-core-exercise-review monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595200374718-9C7LXW40WWMOZOSOZ644/People+on+ski+lift+image.jpg Blog - Ski Season Ready -- Core Exercise Review https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595200452063-0Z6LVDJY61RJKS16UC9Y/Skiing+image.jpg Blog - Ski Season Ready -- Core Exercise Review https://www.energyfxfitness.com/blog/2020/7/19/do-you-have-your-owners-manual monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595200753636-81WU1EBJ4OR7486BR2NU/multiple+signs+confusing.jpg Blog - Do You Have YOUR Owner's Manual? https://www.energyfxfitness.com/blog/2020/7/26/hows-that-file-of-recipes-heres-2-more monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595800720768-FO2ME5II65E0ZIHBIZB8/Shake+Drink+image.jpg Blog - How's That File of Recipes? Here's 2 More! https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595800804794-1EUT5ID2PAZHWPU7GRZE/Salmon+Fillet.jpg Blog - How's That File of Recipes? Here's 2 More! https://www.energyfxfitness.com/blog/2020/7/19/two-more-recipes-to-have-you-ready-for-the-new-year monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595199751164-VFW7PEFML9W878XQUM6V/cracking+egg+image.jpg Blog - Two More Recipes to Have You Ready For The New Year! https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595199794500-M5UPRUOY9758JVIQ3636/wok+image.jpg Blog - Two More Recipes to Have You Ready For The New Year! https://www.energyfxfitness.com/blog/2020/7/26/ski-season-ready-2 monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595800940587-OREMHI1UILL40VF98M5M/Downhill+skiing+image+2.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595801487902-4IFE85S97MZV1JJOFK5J/IMG00012-20100722-1519.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595801576947-BLVWRR5S7BN8NR981N8C/IMG00013-20100722-1519.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595801684905-5FDZ366Z2FY055K7GWLP/IMG00014-20100722-1519.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595801770418-8NE4PI2VGH7ECLO489DS/IMG00038-20100806-1224.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595802023080-NTG3SM0D3PDQ519RC65M/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+034+pigeon+prone.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595802064502-1MD6SEBUEPZQ3JE3VVKL/IMG00016-20100729-1419.jpg Blog - Ski Season Ready 2? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595802492018-3Y8X8DRIM2SBV00WMZN6/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+036+karate+man.jpg Blog - Ski Season Ready 2? This is Stretch #4 Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand. Repeat movement 3 times on both sides. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595802668322-LD4AA25889JEPU9PWNPB/IMG00015-20100722-1521.jpg Blog - Ski Season Ready 2? This is Stretch #5. I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back. Hold for 5-7 breaths. Repeat on other side. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595802888668-86F9XS723OFS3Q5GAR8J/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+035+split+squat+stretch.jpg Blog - Ski Season Ready 2? This is Stretch #6. With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor. https://www.energyfxfitness.com/blog/2020/7/26/the-kiss-guide-to-results monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595803548948-8F8QYLC016ONZDHHMNXV/Stick+Figure+head+scratch.jpg Blog - The K.I.S.S. GUIDE To Results https://www.energyfxfitness.com/blog/2020/7/26/more-recipes-for-your-file monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595803805125-LT7DCX9VEEWIFKB72MD4/cardboard+box.jpg Blog - More Recipes For Your File https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595803875180-SXRPI2HPR3WUG4ZCZULC/Breakfast+Ceral.jpg Blog - More Recipes For Your File https://www.energyfxfitness.com/blog/2020/7/26/are-you-ready-for-ski-season monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595804019475-H2RDISRKW8ZG7QMVXD4I/Downhill+skiing+image+2.jpg Blog - Are You Ready For Ski Season? https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595804069488-9A22U4P3DA39TDN1UMVM/Snowboarding+image+female.jpg Blog - Are You Ready For Ski Season? https://www.energyfxfitness.com/blog/2020/7/26/mid-week-motivation-not-all-movement-is-good-movement monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/26/i-want-you-to-be-ready monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595804439916-92YI6UZFUYEN0ACUJWV5/Stick+Figure+Handshake+image.jpg Blog - I Want You To Be Ready! https://www.energyfxfitness.com/blog/2020/7/26/core-fitness-4th-and-final monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595804585321-Y9UT56NNKQQRTJ2EMYMY/Ab+shot+with+calipers.jpg Blog - Core Fitness 4th and Final https://www.energyfxfitness.com/blog/2020/7/26/holiday-survival-guide-5-steps monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1595804853850-ASJ5V7KCKHAYFDSCJXFJ/Holiday+Squash.jpg Blog - Holiday Survival Guide -- 5 Steps https://www.energyfxfitness.com/blog/2020/7/29/stock-up-on-these-now monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596057851540-KXUVCASH6EWF2GIFY0YO/Pulling+Out+Hair+Stick+Figure.jpg Blog - Stock Up On These Now https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596057898182-YDB9SNX60OA0TQJSM8E1/Angry+Bear.jpg Blog - Stock Up On These Now https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596057956285-UX0SDE5TJIP7DG9WMW7N/Planning+Stick+Figure.jpg Blog - Stock Up On These Now https://www.energyfxfitness.com/blog/2020/7/29/core-fitness-3 monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/close-to-perfect-plan monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596058332839-Q3XR9XY1PRPZ2QOD4JOD/Thanksgiving+Turkey.jpg Blog - Close To Perfect Plan https://www.energyfxfitness.com/blog/2020/7/29/it-only-works-if- monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596058501052-OBN1GGXS4CPULYMA9TTE/A+New+You+Image.jpg Blog - It Only Works If. . . . . https://www.energyfxfitness.com/blog/2020/7/29/core-fitness-2 monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596058910733-222BT5E3Z2NFPESE3QET/Ab+Shot+of+Couple+2.jpg Blog - Core Fitness 2 https://www.energyfxfitness.com/blog/2020/7/29/mid-week-motivation-the-big-secret monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/bet-you-didnt-know- monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596059475584-D9KQXPT6UGLIGJN6W3N1/Blowing+Nose.jpg Blog - Bet You Didn't Know . . . https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596059643560-9NOF1FC6J4JSTPA2GG8I/Breakfast+Ceral.jpg Blog - Bet You Didn't Know . . . https://www.energyfxfitness.com/blog/2020/7/29/core-fitness monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/mid-week-motivatoin-are-you-ready-for-success monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/need-help-2-easy-recipes-to-keep-you-on-track monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/your-final-movement-to-fight-sb-syndrome monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/7/29/mid-week-motivation-you-have-choices monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/the-holidays-are-coming-are-you-ready monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596401944672-J4WXQH6Q84IB15CLQHMJ/MR900400613.jpg Blog - The Holidays Are Coming, Are You Ready? https://www.energyfxfitness.com/blog/2020/8/2/still-fight-sb-syndrome-week-4 monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/spray-tan-fitness monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/need-some-flavor-2-easy-recipes-to-keep-you-on-track monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596402375271-NZN7VY7ND5XVGDI5S1TS/salmon+dinner+image.jpg Blog - Need Some Flavor? 2 Easy Recipes to Keep You on Track https://www.energyfxfitness.com/blog/2020/8/2/mid-week-motivation-3-easy-ways-to-change-your-body monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/12/mid-week-motivation-handling-discomfort-in-your-transformation-journey monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/are-you-fight-sb-syndrome monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/mid-week-motivation-3-more-easy-ways-to-change-your-body monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/sitting-for-long-periods-can-shorten-your-life monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596403527651-6OFMAVO5KGK5KMN8P7R2/cubicles21.jpg Blog - Sitting For Long Periods Can Shorten Your Life https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596404138525-WGFSHD8KWUFHH5RGD03W/deadlift+in+tie.jpg Blog - Sitting For Long Periods Can Shorten Your Life https://www.energyfxfitness.com/blog/2020/8/2/fight-sb-syndrome monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/2/5-reasons-exercise-is-not-just-for-your-body monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596404665370-S3CO31D4LJT0FNFE9WKB/couple+exercising.jpg Blog - 5 Reasons Exercise Is NOT Just for Your Body https://www.energyfxfitness.com/blog/2020/8/2/do-you-or-someone-you-know-suffer-from-sb-syndrome monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/5/mid-week-motivaton-nailing-down-your-zone monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/5/closing-the-gap-between-your-big-rocks monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596658579318-YAZBJNY5LE4A20TCI4C7/RockInJar-768x512-768x480.jpg Blog - Closing the Gap Between Your Big Rocks https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596658915972-0KVCG6DQIGQHEN84GLQ5/rocks+and+sand.jpg Blog - Closing the Gap Between Your Big Rocks https://www.energyfxfitness.com/blog/2020/8/5/try-single-arm-rows-for-a-little-variation-in-your-training monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/5/mid-week-motivation-getting-in-the-zone-lets-put-it-all-together monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596659778237-3IBGCWWZIAD1AOQJSI5G/track+athlete.jpg Blog - Mid-Week Motivation: Getting In The Zone -- Let's Put It All Together https://www.energyfxfitness.com/blog/2020/8/5/how-do-your-big-rocks-compare monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596660092698-HXZ4Y8WLUZV7GQ4Y61YH/rocks+and+jar.jpg Blog - How Do Your Big Rocks Compare? https://www.energyfxfitness.com/blog/2020/8/5/7-10-minutes-is-all-it-takes monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/5/mid-week-motivation-getting-in-the-zone-challenges-and-goals monthly 0.5 2025-11-12 https://www.energyfxfitness.com/blog/2020/8/5/organize-your-big-rocks monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596660870116-QWQNE5PSGILV6YBNA865/big-rocks-banner.jpg Blog - Organize Your Big Rocks https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596660745220-XWUWH81M62M7TRAYRH3P/cockpit+image+1+woman.JPG Blog - Organize Your Big Rocks https://www.energyfxfitness.com/blog/2020/8/5/7-most-important-stretches-if-you-spend-your-day-at-a-desk monthly 0.5 2025-11-12 https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661024517-GZ2CKCGHCYBCOCOODKSH/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+034+pigeon+prone.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch#1. Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor. You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon. Hold position for 7 breaths. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661122569-HZ519U1C8EERKQ3809XW/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+036+karate+man.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch #2. Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand. Repeat movement 3 times on both sides. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661193503-I6K09KJ5EKCSRKX3SWEE/Blog+Post+9-8-2010+Mid-Week+Motivation+v2+035+split+squat+stretch.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch #3. With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor. Hold for 5-7 breaths. Repeat on other side. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661475118-43IIA229SCWMCL2E80IC/IMG00016-20100430-0913.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch#4. Begin with your head, forearms, shoulder blades, and butt against the wall. Feet should be 6-8" away from wall. Make sure there is minimal space between your lower back and wall. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661531750-R3C832SJFA03IG992LKR/IMG00017-20100430-0913.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk Ending position for Stretch #4. Extend your arms up and out into a 'Y' position. Be sure to keep forearms and hands in contact with the wall at all times. Repeat movement 7-10 times. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661618353-FRF6NRINDICIYUJHXQRH/IMG00035-20100806-1221.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch #5. Taking a lunge position halfway through a doorway, use this inverted 'V', place your hands on a door frame and gently lean forward until a stretch is felt in the shoulder, chest and/or arms. Make sure your weight is evenly balanced between the front and back leg. Hold this position for 5-7 seconds. Repeat 2-3 times. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661699425-IUNK5OD87DOV65ZF1DOJ/IMG00020-20100430-0914.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch #6. Stand straight and clasp your hands behind your back. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661755277-SIU2PTNKSOEG6HGIRSAW/IMG00021-20100430-0914.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk Ending position Stretch #6. Tuck hips underneath you (by flexing your butt) and tighten your stomach, move clasped hands towards floor, while pulling shoulders back and lifting chest. This should create erect posture. Be sure not to arch lower back. Hold for 5-7 breaths. Repeat 3-5 times. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661856895-A1R4HA9I3S2PV6UADUAA/IMG00012-20100722-1519.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk This is Stretch#7 (1/3). This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders. Hold for 7-10 seconds https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596661918595-QYEECQFU21F6SO0WI4E0/IMG00013-20100722-1519.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk Stretch #7 (2/3) Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels. Hold for 7-10 seconds. https://images.squarespace-cdn.com/content/v1/599e10c337c581435a29d511/1596662029231-LAJMX333AHAP4W1J50G3/IMG00014-20100722-1519.jpg Blog - 7 Most Important Stretches If You Spend Your Day At A Desk Stretch #7 (3/3). Now do the same process you did for the above picture for the left side. 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