To finish it, stretch out the back of your thigh with this pose. If the stretch is too intense, bring the uncrossed leg out farther.
If you have an elastic strap, use it for this leg-extension stretch to get your leg even higher.
Now, grab a mat and lie down. Your other leg should remain firmly on the ground.
For the heel-chord stretch, you should feel your back leg's muscles feeling the stretch, especially along the calf.
Staying vertical, go into the classic quad stretch.
For the back-scratch stretch, be sure the top palm is facing toward the body while the bottom palm faces out.
Now, it's time for a simple spine-stretching fold.
The trunk lateral flexion will give the sides of your torso a great stretch.
For this pose, a little bend is all you need. It's just enough to stretch out your spine without going too far.
Keeping your posture solid, move through your trunk rotations, again holding 30 to 60 seconds.
For the neck tilt, be sure to pull your left arm down toward the floor, either holding onto the chair or just pulling down.
Start with some neck rotations. Be sure to hold each side for 30 to 60 seconds. This applies to all stretches.
First things first: Get seated with good posture. Having that will help you do these stretches correctly.
