Stay in this stretch for fifteen seconds. Try to open your legs wider each time you do this stretch. The goal is to eventually be able to do a split. When doing any stretch, focus on consistency instead of pushing your body to its limit. [2] X Expert Source Eric Christensen, DPTPhysical Therapist Expert Interview. 29 April 2021.
Stay in this stretch for fifteen seconds. You may not be able to reach your toes right away. Keep trying and as you get more flexible, you’ll get closer and closer to touching them.
Stay in your left lunge for 15 seconds. After 15 seconds, switch and do the same thing on your right side.
Pull your arm tight until you feel a stretch in your shoulder. Hold your arm stretch for ten seconds, before alternating and doing the same stretch on the left side.
As you do this, try stretching your neck. Bend your head towards the same side as the arm that is grabbing and pulling. If you are grabbing with your left hand, tip your head to the left side.
Pull your left arm taut until you feel a stretch in your left shoulder and the left side of your body. Hold this stretch for ten seconds on the right side, before switching sides and reaching with your right hand. As you bend to the side, dangle your left arm towards the ground and stretch the right arm straight up.
Stay in this stretch for fifteen seconds. As you get more flexible, try to lift your feet a little higher.
Do fifteen jumping jacks in a row to get your blood pumping. As you get older and stronger, you may want to increase the number of jumping jacks you do.
Keep your arms straight at all times. Do ten arm circles going forward, then reverse and do ten backward arm circles.
Once you are confident skipping, skip back and forth for a minute at a time. As you get stronger and more flexible, increase the length of time that you spend skipping each day.
Pause at the ground, then slowly rise back up to your previous position and do the motion again. Hold your arms out in front of you for balance. Make sure that your knees do not go over your toes. If you can see the top of your shoes, you’re doing this move right. If not, your knees are too far forward.
When you’ve got a good stretch on your left side, switch and do the same thing on your right side. Alternate back and forth. Do ten rounds on each side.
Your hands should be shoulder-width apart. Your fingers should be spread wide. Keep your feet hips-width distance apart. Try to touch your heels to the floor.
Stand in this position for ten seconds, then switch sides. When your feet are together, your big toes should be touching, and your heels should be slightly apart. Make sure your weight is evenly balanced. Don’t let your foot rest on your knee, it can damage your joints.
When you breathe in, try to lift your knees and thighs even further away from the floor. Stay here for five seconds. Take a break, then try this pose two more times.
