Hip and Back Day 7 Before you begin, repeat the stretches you’ve already learned. When you’re finished, practice these two new exercises. Stay in your comfort zone, both for the range of stretching and the number of times you repeat the stretch. Medial Hip Muscles 1. Sit on the ground with the souls of your feet touching one another. 2. Grab your ankles and rest your forearms on your shins, your elbows against the inside of your knees. 3. Exhale both knees down as far as you comfortably can, adding a gentle assist with your elbows. 4. Inhale your knees back up. 5. Repeat steps 3-4 five to ten times. 6. Repeat steps 3-5 one to three times. Upper and Lower Back Muscles 1. Get down onto your hands and knees. 2. Exhale your back as high as you comfortably can, like a mad cat. Inhale and lower your belly onto your thighs, then exhale your arms out in front of you as far as you comfortably can. Inhale back up into the starting position. Repeat steps 2-4 five to ten times. Repeat steps 2-5 one to three times.

Before you begin, repeat the stretches you’ve already learned. When you’re finished, practice these two new exercises. Stay in your comfort zone, both for the range of stretching and the number of times you repeat the stretch.

Medial Hip Muscles

1.Sit on the ground with the souls of your feet touching one another.

2.Grab your ankles and rest your forearms on your shins, your elbows against the inside of your knees.

3.Exhale both knees down as far as you comfortably can, adding a gentle assist with your elbows.

4.Inhale your knees back up.

5.Repeat steps 3-4 five to ten times.

6.Repeat steps 3-5 one to three times.

Upper and Lower Back Muscles

1.Get down onto your hands and knees.

2.Exhale your back as high as you comfortably can, like a mad cat.

3.Inhale and lower your belly onto your thighs, then exhale your arms out in front of you as far as you comfortably can.
4.Inhale back up into the starting position.
5.Repeat steps 2-4 five to ten times.
6.Repeat steps 2-5 one to three times.