Neck Extensor Stretch Muscle(s) Targeted: Erector Spinae. Assume start position standing or sitting

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1 Neck Extensor Stretch Muscle(s) Targeted: Erector Spinae. Interlock your hands behind the head towards the top of the head. Inhale and then exhale as you pull your head forward. Try to touch your chin to your chest. Keep your shoulders and scapulae depressed. You should feel this stretch in your back along the spine. Lateral Neck Flexion Stretch with Anchored Shoulder Muscle(s) Targeted: Sternocleidomastoid, Upper Trapezius, Spenius. Place your left arm behind and across your back. Grab your wrist from behind with the opposite hand and pull it across the midline of your back to stabilize your left shoulder. Inhale and then exhale as you tilt the head to the right as if moving the right ear over the right shoulder. You should feel this stretch in the upper back along the back and side of your neck. Posterior Shoulder and Upper Back Stretch Muscle(s) Targeted: Posterior Deltoid, Latissimus Dorsi, Triceps, Lower Middle Trapezius Hold your right hand out to the side and then move your arm across the front of your body. Use the left hand and grasp above the elbow to assist pulling the shoulder horizontally across the body. Inhale and then exhale as you preform the stretch. You should feel this stretch in the back of the arm, shoulder and into the mid and lower back.

2 Bicep Stretch with Radioulnar Pronation Muscle(s) Targeted: Biceps and Brachialis Hold both arms out to your side at shoulder level with palms facing forward and hands open. Inhale and then exhale and rotate your arms pointing your thumbs down. You can increase the stretch by moving your shoulders back but keeping your arms parallel to the ground. You should feel this stretch in the upper part of your arm between the elbow and shoulder. Triceps Overhead Stretch Muscle(s) Targeted: Triceps, Posterior Deltoid, Latissumus Dorsi Flex the right shoulder until your elbow is next to your right ear. Your elbow should be bent at 90 degrees or greater. Grasp your right elbow with your left hand. Inhale and then exhale as you pull the right elbow backward with forearm traveling downward and backward. You should feel this exercise in the back of the arm, shoulder and lower back. Shoulder Rotation Stretch Muscle(s) Targeted: Anterior and Middle Deltoid, Pectoralis Major, Levator Scapulae, Supraspinatus, Infraspinatus and Teres Minor Bring your right arm behind the back with palm facing out. Inhale and then exhale as you move the arms across the back with the hand moving upward. To assist take your left hand and grasp your right pulling the arm further across the back. You should feel this exercise in the shoulder mainly in the front leading into the chest.

3 Chest and Anterior Shoulder Stretch Muscle(s) Targeted: Pectoralis Major, Anterior Deltoid Assume start position standing. Interlace the fingers behind your back with palms up. Inhale and then exhale as you slowly straighten your arms and turn your elbows inward. Lift your hands and arms away from your body. You should feel this exercise in the chest and front shoulder. Standing Lateral Trunk Flexion Stretch Muscle(s) Targeted: External and Internal Obliques, Rotatores, Quadratus Lumborum. Reach overhead with both arms framing the head and grasp the left wrist with the right hand. Inhale and exhale as you bend directly to the side performing lateral spine flexion. Keep a soft extension at the knees in order to keep the spine neutral. You should feel this stretch along your side. Standing Hip Flexor Stretch Muscle(s) Targeted: Psoas Major, Iliacus, Rectus Femoris Assume start position standing. Take a large step forward. Inhale and then exhale as you tilt your pelvis (Pull your buttocks down and under) making sure to keep your front knee over your ankle. You should feel this stretch in the front of your leg just above your hip bone.

4 Standing Calf Stretch Muscle(s) Targeted: Gastrocnemius, Soleus Assume start position standing. Take a large step forward with the right leg. Inhale and then exhale as you lean the torso slightly forward keeping your back straight while keeping your left heel on the floor. You should feel this stretch in the back of your calf. Seated Butterfly Groin Stretch Muscle(s) Targeted: Adductor(s) Magnus, Longus, and Brevis. Graciliis and Pectineus. Sit on the floor with knees bent and the soles of your feet touching. Bring the heels of the feet as close to the body as possible. Grasp your feet or just above the ankles. Elbows should spread sideways touching thighs or legs. Inhale and then exhale as you bring the torso towards the feet and press the knees down with the elbow while making sure to keep the back straight not rounded. You should feel this stretch along the inside of your thighs and into the groin. Hamstring Modified Hurdler Stretch Muscle(s) Targeted: Hamstrings Sit in the start position on the floor with right leg straight and left leg bent at the knee with the heel touching the inside of the right leg at the knee or thigh. Reach forward and out with the arms as you lean the torso forward lowering your torso toward the extended leg. Keep your spine straight and avoiding rounding the back. You should feel this stretch in the back of your thigh.

5 Lower Back Supine Knees to Chest Stretch Muscle(s) Targeted: Erector Spinae Lie on your back with your knees flexed and your feet flat on the floor. Lift the feet off the floor keeping the knees bent and grasp under the thighs just above the knees. Inhale and then exhale as you pull your knees toward your chest and the hips elevate off the floor. You should feel this stretch in your back. Hip Abductor Drop Over Muscle(s) Targeted: Gluteus Medius, Gluteus Minimus, Piriformis Lie on your back with both arms out to the side for support. Bring the right thigh towards the chest with the knee bent. Inhale and then exhale as you bend the right knee and grasp the right leg with the left hand above the knee slowly pulling it across the body at hip level. Keep the right shoulder down or you will lose the effect of the stretch. You should feel this stretch in the buttocks area. Supine Hip Rotator and Extensor Stretch Muscle(s) Targeted: Gluteus Maximus, Adductor(s) Magnus, Longus, and Brevis, Graciliis, Hip Internal Rotators Lie on your back with both arms out to the side for support. Bend the right knee and cross the right ankle over and just above the left knee. Inhale and exhale as you pull the left leg toward the chest. You should feel this stretch in the buttocks and hip area.

6 Side Lying Quadriceps Stretch Muscle(s) Targeted: Quadriceps Lie on your right side in a sight line with the left leg stacked directly on top right leg. Support the head to maintain spinal alignment. Bend your left knee bringing the foot close to your buttocks. With your left hand grasp the left ankle. Inhale and exhale as you pull on the foot and draw the hip backward at the same time as you push the hips forward. Be sure to keep the thigh and the lower leg of the top leg aligned and keep the thighs together. Repeat on other side You should feel this stretch in the front of your thigh. Prone Abdominal Stretch Muscle(s) Targeted: Rectus Abdominus Lie on your stomach with the feet no more than hip width apart and arms out to the side at shoulder height with the elbows bent at a 90 degree angle. Keep head straight and aligned with spine or slightly up to keep face off the floor. Press through the arms and hands as you push the torso into extension. Do not overextend. Be sure to keep your head in alignment with your spine. You should feel this stretch in your lower abdomen. Pandora Williams Weight Loss & Wellness Coach Weight Loss: 250lbs. ~ Starting Weight 420lbs. For More Information about Weight Loss, Wellness, Fitness, Nutrition and for assistance with your transformation journey contact Pandora at Wilmington Lady Fitness (910) or by at Pandora@desperatelyseekingslender.com For more information about Pandora visit her personal website