Level 3: Advanced Stretches

Before you begin any level of stretching, follow these tips for best results:

Warm up for a few minutes first so your muscles stretch more easily (walk briskly, march in place, or do another physical activity).
Stretch at least two to three times on each side, taking turns.
Keep good form and posture.
Breathe throughout each stretch — never hold your breath.
You should feel slight discomfort and a pulling sensation, but not pain, with each stretch.
Never bounce while stretching — hold steady till you feel the stretch and try to relax while holding.

Advanced Hamstring Stretch

Stand facing a chair or counter and put your heel on top of it. Choose a chair if you are less flexible or a counter if you are more flexible.
Keep your hips directly facing the chair and place both hands on the outside of your thigh.
Lean forward, leading with your chest. Keep your head up as you slide your hands down the outside of your thigh. Do not allow your back to round or bring your chin down.
You should feel a stretch behind your thigh and knee.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Sit on the floor with your back against the wall. Keeping your knees straight, spread your legs apart as far as you can.
Leading with your chest, place your hands together out in front of you, and lean forward. Do not allow your back to curl or bend.
You should feel a stretch in your groin.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Kneel on a pillow or folded towel and place one leg out in front of you (Photo A).
Leading with your waistline and keeping your chest upright, lunge forward (Photo B).
You should feel a stretch in the front of your hip. For further challenge, increase the stretch by grasping your back foot and try to bring your heel to your buttocks (Photo C).
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Stand on a stair with your heel over the edge.
Slowly lower your heel so it falls below the stair and you feel a stretch in the back of your calf (Photo A).
First, do this exercise with the back knee straight. Then try it with a slight bend of your knee for added stretch.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Stand tall with your toes at the front edge of a doorway. Place the outside of both hands (little finger side) on the doorframe as high as possible (Photo A).
Do NOT lean through the door. SLOWLY step through the doorway, keeping an upright posture (Photo B).
Slowly step back to your starting position.
You can do this stretch with your arms in various positions of elevation.
Hold this position for 15 seconds. Repeat two to three times or more, as you feel matches your fitness level.

Sit on the front edge of a chair with your feet flat on the floor and your knees spread out as wide as possible (Photo A).
Tuck your chin to your chest (Photo B) and slowly "roll down" from your head (curling down like a wave), allowing your arms and shoulders to go between your legs (Photo C).
You should feel a stretch in your spine and low back.
Hold this position for five to 10 seconds.
To come back up, "unroll" from your waist back up to an upright sitting position. Repeat two to three times or more, as you feel matches your fitness level.

Caution: If this position is too uncomfortable for you based on age or history of spine pain, do not do this exercise.

Lie on your stomach with your upper arms straight out at shoulder height, elbows bent to 90 degrees, and palms down.
"Press up" and straighten out your arms keeping your waist on the floor, then slowly return to the starting position.
Repeat this five to six times, slowly.
Repeat another one to two times, locking your elbows and allowing your back to sag and "relax" in this position for five to 10 seconds, keeping your waist on the floor, then return to your starting position.
Repeat two to three times or more, as you feel matches your fitness level.