DOLCE DIET LIFESTYLE:
5 Stretches to Increase Flexibility
by Samantha Coogan, MS, RDN, LD
1. Forward Hip Hinge
• Lower your hands to the sides and fold forward, keeping your back flat and hinging at the hips
• Drop your hands to the floor. Go to your range of motion for as long as you can keep your back from rounding
• Grab your left elbow with your right hand and vice versa, and inhale and exhale deeply into the stretch
• Let your head hang, completely relaxed
• After a few deep breaths (and before you feel all the blood rush to your head), return your hands to hanging to the floor, and keep your back flat as you return to standing
2. Crescent Moon
• Start with your feet directly beneath your hips, tailbone slightly tucked and belly firm
• Raise your hands overhead and interlock your fingers
• As you exhale, extend your hands to the right, creating a slight half-moon, or crescent, shape with your body
• Let your right hand gently pull your left hand further to the right for some resistance
• Keep both arms extended and your neck relaxed as you breathe in and out evenly and deeply
• Repeat on the other side
*You’re looking to hold about 10-20 seconds per side, and can increase the time as you become more proficient at the movement
3. Halloween Cat
• Start on all fours, with your wrists directly below your shoulders and your knees below your hips
• With a flat back and a neutral neck, inhale and arch your back so that your belly drops toward the floor, and your glutes move up toward the ceiling
• Look up to the ceiling to get a good neck stretch – keep your eyes open as this will allow for a deeper stretch
• As you exhale, reverse the stretch, dropping the head, letting the glutes move downward as your spine curves upward to the sky like a Halloween cat
• Repeat 4 or 5 more times, and work slowly and methodically
4. Floor Hip Twist
• Starting on your back, bring your knees, one at a time, to your chest
• Extend your hands out to the sides, and look to the left
• Inhale, and, as you exhale, let your knees fall gently to one side (if this feels like too much, put a pillow underneath the knees)
• Repeat on the other side
*You’ll want to hold each side for about 30 seconds
5. Chest Opener
• Starting with your feet under your hips, tailbone tucked slightly and abs engaged, interlock your fingers behind you
• Keep your palms close together, and lift your hands away from your body
• If you want to deepen this stretch, fold forward at the hips, letting your clasped hands rise above you
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