This is a unique video divided into four different segments.
You'll love it. Each one is very different.
The first one is called the AM stretch.
This is a morning stretch. It gets you ready for the whole day.
It's a new fluid motion that really puts you in the right mood to feel good all day.
The second one is called the PM stretch.
This will help you to unwind from a long day, stretch the body, and feel great for a good night's sleep.
The third one is called the sports specific stretch.
This is great for before or after any activity, any sport that you engage in.
The last one is great because you'll relax. It's called the mind-body stretch.
We'll do some stretching, but also we'll learn how to do a little Tai Chi.
Then I'll teach you some imagery, which will help you to feel better about yourself, improve that self-image, feel more positive in life.
So have a good time and enjoy your workout.
Good morning. Welcome to your AM stretch.
This is a great morning stretch to start you off on the right step, make you feel good all day long.
Let's begin with a nice deep breath, getting that oxygen to flow through the body.
You'll have energy all day. Set you off right. That's it.
Positive thinking, positive attitude.
Ready? Inhale through the nose, oxygen in, and exhale out.
Great. You'll feel so good today because you did something good for your body. That's it.
Smile. It's a great day. That's right. Be optimistic today.
Feel the stretch through the body. Ready? Now flow side to side.
Fluid motion, getting the body to circulate. That's right. This is excellent for your circulation.
Turn to sleep. Sometimes you feel a little groggy when you wake up.
This will slow you down, get you into exercise, get you ready for the day.
That morning attitude means a lot. So put a smile on your face and feel good.
That's it. Just flow. Fluid motion. That's it.
You can do anything today. Sail here with your own energy. That's it.
Fluid movement. Just loosen up, loosen the joints. Gently ease into exercise.
In the morning you feel good. That's it. Good. Now really feel it. Good. Feel.
This is great for those joints, loosening, lubricating the joints, especially the spine. That's it. Good.
Feel the stretch. Feel good. Hold it. Last one. Hold and nice stretch.
Pull up. Lay through the spine. Feel the stretch through the rib cage. Stomach is in. Beautiful.
Start. Blow it. Good. You're glowing this morning. That's it. Beautiful.
Just feel the motion side to side. Great for the waistline. That's it. Last one.
Now we go to the other side. Lift up. Hold. Hold. Stand above. Make it pretty.
Stretch. Great. Release. Side. Good. That's it.
Feeling good. Feeling great this morning. And hold. Hold. That's it.
Great. And shift your weight. Go. Morning attitude. Make it positive.
That's it. Feel good about yourself. That's great. And hold. Hold.
Lay through the spine. Stretch the body. Great. And stretch side to side. That's it.
Okay. Lift up and down. Hold the stretch now. Lift your arms up.
Last hands behind you. Open up the chest for good posture.
We're also stretching the back of your calf muscle. That's right.
Leaving your leg muscles. No more tension. Beautiful. And stretch out the back of your thighs.
Great for the legs. That's it. Excellent. The circulation in your legs. Very good.
And hold. Good stretch your back now. Legs together. And round the back.
And release. Great. Round the back. And release. One more round.
Slowly. One vertebrae at a time. Roll up. And inhale. And shift your weight.
Beautiful. You're doing great. To the other side. And hold. Beautiful. Back straight.
Stomach in. Stretch the calves. The chest. The shoulders. That's it. Lift up.
And then stretch out the back of your thighs. That's great. Feel good. Stomach in. It's lifted.
That's right. Beautiful. Legs together. Round the back.
Release the back. And round the back. One more. And come all the way up.
This is great for your spine. Stretch up. Higher. That's it.
And release. Stretch the back. Beautiful. And let's begin with some deep breaths.
Inhale. And exhale down. Inhale up. And exhale down. That's it. Inhale up.
And exhale down. Can you reach up high on your tippy toes?
Stretch the whole body. Lengthen the spine. Lengthen. Beautiful.
Okay. Let's start to work on the sun salutation.
Begin with your arms together. Make your chest firm. Tone tight. That's right. Hold.
Ready. Inhale. Exhale. Inhale up. Exhale down. Inhale up. Exhale down.
Come all the way down to a modified lunge. That's great.
And let's go to the other side. Inhale. Exhale. To the other side. Modified lunge.
We're going to begin a set routine now. Ready. Inhale up. Exhale down.
My daily dose. Denise's daily dose right here. Go all the way down.
Reach for your toes here. Lunge. Hold. This is a great stretch for your inner thighs.
Hold it. Lift your body up to plank position. Abdominal muscles are lifted.
Squeeze the buns. Tighten the tush. Now go to your knees, your chest, your shoulders.
Hold. Squeeze the buns. That's it. Tight, tight, tight.
Curl your toes under. Stretch up. Stretch the legs. Beautiful. Lunge into it.
The first can start slow and then gradually get into it. And exhale. Again. Inhale. And exhale.
Inhale up. And down. The other leg back. Beautiful.
Touch your knees, your chest. Up. Slowly squeeze the buns. Hold it.
Curl your toes under. Lift your hips up. So revitalize your whole body. And down. Lift up. Beautiful.
Let's go in a little faster pace now. Inhale. And exhale down. Inhale up.
And all the way back. Lunge down. Hold your body up in plank. Knees, hips.
Hold. Hold. Turn under and stretch your legs. Lunge through. And hold it. And lift up. Beautiful.
Good. Up. Lift. And exhale. Up. And exhale down.
Take the opposite leg back. All the way back. Hold. Make sure the knee stays at 90 degree angle.
Lift your body up. Hold up. Knees, hips. Down. Up. Curl your toes under. Stretch up.
And lunge through. And all the way up. Beautiful. Let's stretch to the side. Great.
That was a wonderful set daily dose. The minimum daily requirement. That's right.
Oh, it feels so good to stretch. Take a nice deep breath. Inhale. And exhale.
Give yourself a big hand. Go out and make it a great day.
Welcome to your PM stretch. This is an exercise routine for 10 minutes to unwind after a long day.
These exercises will reduce tension and ease you into your evening.
Let's first begin with a nice deep breath. Inhale. And exhale. Good. Inhale. Peace. And exhale out the stress.
Real deep breath. Inhale up. And exhale out any tension. Beautiful. Let's relax the neck.
A lot of times you get neck tension throughout the course of the day. This is a great way to reduce that tension.
Give it an extra little stretch. That's beautiful. And now to the other side.
Hold the stretch. Sit up nice and tall. Elongate the neck. Beautiful.
Reduce that tension. It builds up in the neck. Good. And relax. Bring your chin to your chest.
Doesn't that feel good? Now shoulder shrugs up and back. Lift up the shoulders and just totally relax.
Draw. Ready? Hit the top. And relax. Beautiful. Take a deep breath. And exhale.
And then stretch the leg. Sit up nice and tall. Elongate the spine.
We're lengthening the space between the sternum and the pelvic bone. Sit up nice and tall. And stretch forward.
Feel the stretch. This is great for the lower back. Very important after a long day.
Stretch. Stretch. Beautiful. Lift up. One more time. And exhale down.
Maintain that lower back. Maintain the spine. Open up the chest. You can do it. Beautiful.
And lift up. Place your hands down. And lift all the way up. And come back down.
Try it one more time. Really feel it. Lift those hips up. Stretch. Up. Stretch.
This is a great stretch to do for the abdominal and the spine. And slowly come back down.
Lift up and turn to the side. Just relax your back now.
A hard day sitting for longer at a time. This is an excellent stretch to lengthen the spine.
Put it back in alignment. And turn. Feels so good. It's a wonderful way to be peaceful in the evening.
Turn to the other side. And relax.
Swift nice and tall. Bring your leg in. And think about keeping your back straight. Beautiful.
Let's take it forward. Stretching through the back and the hips. Hold that stretch.
Feels so good. You'll feel the back of your thighs and the buttocks. Make it tight in the course of the day.
It's good to unwind. Relax. Lift up and over. Stretching the sides of the waistline.
To reduce tension in the lower spine. Hold. Breathe. Relax through the breath.
This is a beautiful mood enhancer. Place your hand down and lift up the whole body. Stretch it out. Beautiful.
Slowly come down. Gorgeous. And switch to the other leg.
Nice and tall. First come forward. Stretching out through the buttocks. Feel the stretch. Feels so good.
Stomach in. Back straight. You're doing great. I'm proud of you.
And lift up and over. Hold. Every stretch should be held about 10 seconds.
That way the muscle can relax. Become more flexible. Relate and through the body. Long and lean.
Great. Lift up. Stretch it out.
Slowly come back down. Lift your body up right. Inhale and exhale.
Now let's stretch through the yoga position. Sit up nice and tall. Bring this leg across.
Try to relax that knee down. You're getting a wonderful stretch here.
That's it. So feel good. Put you in that right state of mind. Stretch. Feels so good.
Stretching is a wonderful way to reduce stress and tension. Just forget about the cares and just be here with me.
Escape your world and stretch away your stress. And lift up. Switch leg. The other leg comes forward.
And take it down. Hold. Hold.
Feels so good to stretch. This is an excellent stretch to unwind after a long day.
Especially if your lower back hurts. This is a good one. Relax the back.
Feels so good. Puts you in the right mood to relax tonight.
You had a lot of stress today. You're in the office or at home.
This will unwind you and let you feel at peace with yourself before you go to bed.
Okay. And slowly let's take it down to the floor. One vertebra at a time. Take it down.
Slowly. Slowly. Slowly. That's it.
Lift your leg here. And up. Beautiful. Hold the stretch.
This is an excellent back stretch for the leg. The hamstrings.
You can do it. Now bend your knee and bring it across the body. All the way across the body.
This is excellent stretch. Feels so good.
Breathe through the stretch. Take a deep breath. And exhale. Bring it forward.
And switch legs. Elongate the other leg. That's it. And now stretch it up.
Do this at your own pace. At your own level. Flexibility takes regularity.
Try to do it regularly. Feels so good for the whole body.
Beautiful. Bring the knee in. And bring it across the body.
And just try to get your shoulders flat. Shoulders flat. Stomach in.
And just let go. Relax the body. Just let go.
Just put you in a dreamy world. Hold the stretch. Great for the lower back. Great for the body.
Perfect alignment. Bring your knees into your chest. Do a little bear hug.
Hug yourself. You deserve it. You did great today.
And elevate your feet. Now flex your toes. Stretch out through the calf muscles.
If you wore any shoes with heels today, this will help you reduce some of that tension in the calf muscles.
This is great for anybody who is on their feet for long periods of time.
Eliminate some of that problem area in the foot. That's it.
Slowly bring your knees to your chest. Slowly rock yourself up. Let me see that smiling face.
Inhale. And exhale. Think about good posture. One deep breath. Really deep inhale.
And exhale. Beautiful. Do you feel good now? You can have that wonderful night's sleep.
Rest is very important. It's one of the key ways to stay fit and healthy.
A good night's rest makes you wake up refreshed, feeling good, with a positive attitude.
End your evening with a nice deep breath. And relax.
Sail into a good night's sleep. That's right. I put you right in the proper mood so you feel good.
And relax. Just reduce the tension. Now close your eyes. And just relax the body.
I'm proud of you. Good night and have a wonderful evening.
Welcome to the sport-specific stretches. These stretches are great to do before or after any activity, any sport that you engage in.
Let's begin. Stand up nice and tall. Legs slightly apart. Lift up your towel. Beautiful.
And let's stretch to the side. For the sides of the waistline, a great stretch for your spine, your back.
Feels so good. Make sure your knees are slightly bent to protect the back. And lift up. Beautiful.
And to the other side. Hold the abdominal muscles in tight. Pull in, stretch out. Smile. You're going to feel so good. Wonderful.
Lift up and stretch your arms back. Way back. Open up the chest. That's right.
Stretching the shoulders, the arms, the back. Upper back, way back there. Whatever you feel comfortable.
And relax. Slowly bring it down. Firm your arms, your chest, your shoulders. Beautiful.
And take it back up. Lift the towel up over here. And to the side. Stretch it out.
If you need an extra stretch, you can tug on the towel a little. Oh, it feels so good.
Hold the stretch for about 10 seconds.
Take a deep breath. Inhale and exhale. Inhale and come up. And let's go to the other side.
Exhale out. Hold the stretch. Feels so good to stretch the body. And lift up.
One last stretch for the chest. Open it up. Feels so good before or after any sport. Oh, I love it.
And slowly bring it down to chest level. Let's do a little twist side to side.
This is a great warm-up for anybody doing racquet sports, golf, any activity.
To warm up the spine. Very important. Warms up the whole back. Beautiful. That's it.
You can even use your golf club, your tennis racquet. It's just a wonderful way to warm up the back.
The hip. That's it. Last one. And relax.
Reduce up here. Release. And slowly stretch through the triceps.
What you're doing here is tugging on the lower part of the towel.
And you're feeling this wonderful stretch of the triceps. Right there.
Hold. Hold. A great stretch for the arms. Great.
And now just switch hands and go to the other arm. Beautiful. Now stretch it down. Tug a little more on your towel.
This is a wonderful stretch to do even after you get out of the shower. Oh, it feels so good to stretch the tricep muscle.
Keeping it flexible keeps your lower back healthy, keeps your upper back healthy.
And relax. Slowly just place down your towel to the floor.
Let's begin stretching out the legs. Stand up nice and tall. Bring one heel to the buttocks.
And now begin stretching the quadriceps. Focus and balance if you can.
If you're at a park, hold on up against a tree. If you're at home, go ahead and lean on the wall or a chair.
And relax. Try it on the other leg. Heel to the buttocks. Balance.
This is a wonderful stretch for the hip flexors, the front of your hips, and the quadriceps.
Hold balance and relax. Take a deep breath up and out. Beautiful. One more real deep breath up and out. Great.
Let's stretch the arms up and over. Good. Excellent stretch for your arms, your chest, and your shoulders.
Give yourself a pat on the back for doing so well. That's it. Great.
You're feeling better. Stretching reduces tension and injuries. Very important.
And to the other side. Up and over. Great.
Always think about stretching. It relaxes the body, reduces the chance of injuries before and after.
And release. Take it up. Clasp your hands up. Stretch it side and to the other side.
And now release. Clasp your hands behind you and lift them up.
Up, up, up. This is a wonderful stretch for the shoulders and the chest.
No more neck tension. No more shoulder tension. And relax.
Let's come down to the floor. You're more than welcome to place your knee right there on the towel.
Lift up your body. Let's do a runner's lunge. Your hips are straight. Very important.
Your abdominal muscles are lifted. And now stretch into this. This is great for the groin area.
If you play softball, sliding, this is a great exercise to do before and after.
If you like to pick up your toe, that's okay too. It's a little more challenging.
That's it. And release. And slowly slide back. First of all, point your toe.
Reach your hands down if you can. Hold the stretch. This is an excellent stretch for the back of your thighs, the hamstrings.
Very important to do after any sport. Now flex your toes, sit back, and feel the calf muscle stretch in the back of your lower leg.
Excellent stretch for runners, walkers, anybody who does any form of activity.
Stretch those calves, the Achilles tendon. Beautiful. Lift up and just switch legs.
The first one is for the groin area. Slide forward. Feel the stretch in the hip flexors right through here.
Your back is straight. Think about good posture. If you play any sports, this is one to do after the workout.
Beautiful. Hold that stretch. Breathe into it. Never let it bounce. It's always relaxed in a stretch. That's it.
If you're a little advanced, you can pick that toe up. You can even hold on to it if you like.
This is for only people who can challenge themselves and they don't have any knee problems. Otherwise, stay right here and that's perfect for you.
Okay, and take it back. Let's stretch out the hamstrings. This is for the back of your thighs right here.
The stomach is in, your chest is down as far as you can feel the stretch. Hold it to a point of tension.
Never pain. Just feel the stretch and breathe into the stretch. Now flex your toes, sit back.
Hold the stretch. Pull the ball of the foot back to get that extra stretch in the calf muscles.
Hold, relax, and breathe while you stretch. Oh, this is great for any sport. Hold. Beautiful.
And slowly go on your hands and knees, stretching out the spine and the back. Roll up.
And release down. And roll up. This is the lower back exercise.
And relax. Good. One more. Up.
Down your back. Tighten your tummy. And relax. Crawl under your toes. Lift your hips up.
Stretch out the legs. Walk your feet together. Beautiful.
Rock your fingertips to your toes. Bend your knees. Slowly come up. Slowly come up. Beautiful. Inhale.
And exhale. Great. Let's just loosen up through the ankle area.
That's a very important area to keep nice and flexible to reduce any problems with the leg, especially your ankles.
Good. And the other leg. Rotate all the way around. That's it. Good. Wonderful.
And let's take a swim back. Take a backstroke. Here we go. Stretch it out.
Perfect exercise for the upper part of the body. Increases that range of motion through the shoulder.
So you can throw better, move better. Keep flexible. Very important.
Especially if you have tension in your neck and shoulders. Keep it open.
Reduce the problems in the shoulder area. Increase the circulation in the shoulder.
Last one. Beautiful. And we come forward now. Round the back. That's it.
Swim forward. Feel the stretch through the whole back, through the whole shoulder.
The upper part of the back where we get tension. That's it. Good. Last one. Beautiful.
And stand up tall. One last deep breath. Inhale. And exhale.
And give yourself a big hand. You did great. Enjoy your sport-specific stretches. Keep active.
Keep active.
Welcome to your mind-body stretch. Now it's time to relax, reduce some of that tension, and feel good about yourself.
Let's begin with good posture. Stand up nice and tall. Make sure your rib cage is straight over your hip.
Your neck is in a nice straight line. Your shoulders are relaxed. Feel as though your feet are grounded into the floor.
Let's begin. Inhale. And exhale. Beautiful. Inhale through the nose. And exhale out the mouth.
And inhale up. Inhale the energy into the body. And exhale the stress away.
Again. And inhale up. And exhale out. Beautiful. Let's relax that neck now. Bring your head to one side. And over.
No more neck tension. Reduce the tension through the neck and shoulders. Great.
Your back is straight. You're feeling relaxed. Feeling good about yourself. And relax.
Let's take it forward. And open up the chest. Improve the posture. Take it down. And open up the chest. Feel good.
Take it forward. Open up.
And stand up nice and tall. And now let's begin a little yoga posture. Think about bringing your knee into your chest.
Hold the position. Balance yourself. And relax. Try the other leg. Your back is straight. Focus. Feel balanced.
That's it. Your body is always moving. Always trying to rebalance and position yourself. And down. Beautiful.
Now let's try your knee up. Can you hold yourself there? Focus. Center. It's in the stomach. It's on the abdominals.
Lift up and down. Beautiful. Let's try with the other leg. Bring your knee in. Balance yourself first. Refocus. Bring it up.
That's it. Balance. Try to focus. You can do it. You could use a chair or the wall for extra support if you need it.
Lift out and down. Let's try it once again. Bring your knee in. Lift it out. And down. Beautiful. Bring your knee in.
Lift it out. And down. Let's take it from behind you. Lift out. Balance. And press your arms. Stomach is in.
And relax. To the other side. Lift up. And balance. Abdominal muscles are tight. Your buttock muscles are firm.
You're balancing and focusing your body. Beautiful. Relax. Now let's start a little flow here. Your feet are grounded.
Both feet are pressed into the ground. We're going to begin doing a little Tai Chi. Turn your hands and focus.
We're going to do a push and a pull. Tai Chi. Chi means energy. The air has energy. Think about focusing the energy right here.
Push away the negative energy and pull the positive to you. That's it. This is like an ebb and flow. Just move the body.
That's great. Last one. Now hold on to your hands. Look, look, look. And turn. And lift and push on. That's it.
Feel the flow through your body. Feel the energy. Use your arms. Feel it work for you. Oh, it feels good.
Exercising the body through the flowing movements. That's it. Abdominal muscles are tight. Last one. And look.
That's it. Good. Push and pull. You're doing great. Focus that exercise into the breath.
Into the other side. Beautiful. You're doing great. That's it. Feel a little Tai Chi here.
Just escape your world and come right here into the Garden of Hope. You're going to feel better, look better, be more relaxed.
Inhale. And exhale. Beautiful. And exhale. Let's come down now and relax all the way to the floor.
Now it's time to reduce some of that tension and just relax the body. I'd like you to start by your breathing.
Inhale. And exhale. Now at this time I want you to lie down flat and I will guide you through a relaxational technique.
Close your eyes if you like. However you feel most comfortable. Okay, right now relax your whole body.
Let's take it through the breath now. Inhale. Through the abdominals. And exhale. Out. Beautiful.
Now I want you to take that breath. Inhale. Send it all the way down to your feet. All the way into your toes.
And now exhale. Bring it all the way out. Out. Beautiful. Now focus on your thighs. Bring it. Inhale.
Channel the breath down to your thighs. Beautiful. And exhale it out. Bring it up and out.
Let's try that one again. Inhale. And as you inhale I want you to tense up your thigh muscles. Squeeze them tight, tight, tight, tight, tight through the thighs.
You're inhaling. And now exhale it out. Releasing that tension. Beautiful. Now inhale. Send the air to the buttock muscles.
And now tighten up the buttock muscles. Squeeze the buns. Tighter, tighter, tighter. And relax. And exhale out. Beautiful.
Now I want you to send it all the way down into the shoulders. All the way through the arms. That's it.
And exhale. This time I want you to send the air into your arms and your chest. And now tighten up the arms and chest and shoulders.
Tighter, tighter, tighter. Now exhale. Release. That's it. Beautiful.
Now the abs. Take a nice deep breath and expand the abdominals. Breath in. Come on. You're blowing up a balloon.
Now exhale through the abs. It's flattening. It's hollow. It's skinny. Flatter, flatter, flatter. Beautiful.
And now the whole body. Breath in. Breath out. All the way through your body. Inhale. Deeper, deeper, deeper. And let it out.
Get out all that tension. Now focus on your breathing. Inhale and exhale. Now think about yourself. This is time for you.
You need the time to relax. You need to know how to relax. Just let your mind wander now.
I want you to know that you are a good person. You have a positive, positive image of yourself right now.
Realize that. Imagine yourself doing things you've never done before. Give it a try. Feel good about yourself.
You have wonderful qualities. You are a unique person. You deserve to feel good. I want you to know that go out and live it the fullest.
Life is not a dress rehearsal. It's the real thing. Feel good about yourself. Feel free to relax your body.
Take a nice deep breath. Inhale and exhale. That's right. Continue to take another deep breath. Inhale and exhale.
Always remember these four little words. You are worth it.
Inhale and exhale.