Seven Stretches

Seven targeted stretches for the whole body.

These are traditional practice notes, not medical advice. Move gently, adapt every exercise to your own body, and ask a health professional about any condition.

1. Spine Rotation: Broomstick Twist, seated.
2. Spine Extension: Cross-Body Stretch; bow stance, twist towards forward knee; switch.
3. Spine Flexion: Ankle Grab.
4. Lateral Flexion: Side Body Stretch; one leg long, the other in front of it, twist in each direction; switch.
5. Shoulders: Reverse Shoulder Stretch; seated, knees bent, arms back, hands down, fingers pointing out, elbows directly above hands; move forward until the stretch is felt in the shoulder.
6. Hips: Single-Leg Frog; hands on hips, one leg back on knee and toes, other leg lateral, straight knee, on heel, like a partial split; switch.
7. Balance: Walk a Line; or Wave Hands Like Clouds; or Seven Stars posture; etc.

From movement.davidstitt.net/en-US/qigong/seven-stretches/