MOBILITY

11 STRETCHES
EVERYONE WHO SITS
AT A DESK SHOULD
BE DOING
 LET’S GET STRETCHY

So he r e ’s th e d e a l . . .
Yo u ’ re at w o rk . And in the ca r. A n d on t h e cou ch .

A lot.

(L ike a l o t a l o t) .

And t h i s m ea ns y o u’ re sitting a lot .

And i t ’s c o o l . We a re to o.

B ut a l l t h at s i tti n g can m ake you stiff in t h e h ips ,

ne ck, a n d s h oulder s — a nd when you wan t t o u n do t h at
tig h t n es s , i t ’s go o d to kno w ho w.

In t he s e p a g es , you ’ l l f i nd 11 stretches that will help, ke e pin g you l i m b er

a nd rea dy fo r whatev er lif e thro ws at you n ext .*

J ust fo l l o w t h em in o rder f o r a comple t e fu ll- body s t re t ch s e s s ion , or pic k 2 o r

3 f o r a qu i c k s essio n, ta rgeting y ou r proble m areas .

* Pri or t o p er for ming any stretch i n g, p l ea se con su l t you r p h ysi ci a n to

ensure you a re med ica lly clea red to p u rsu e su ch a cti vi ti es.

The W hole Life Challenge m a kes n o rep resen tati on s or w a rra n ti es as

to the ap p rop r iateness of th ese stretch es f or a n y i n d i vi d u a l , a n d no
m edi cal a d vice is intend ed b y th e con ten ts of th i s b ook.

www.wholelifechallenge.com
SAMSON STRETCH

i n s tr u cti o n s | D I F F I C U LT Y : E A S Y

Q U ICK START
Do on ce per day, ho l d i ng f o r a to tal o f 2 mi nute s pe r si d e

PERFORMANCE
Keep the abdomin al s and l o w bac k e ng ag e d , wo r k o n pushi n g h i p s
forw ard.

TA R G E T
Major hip fl exors (re c tus f e mo r i s, pso as)
 COBRA POSE

instr u c t i o n s | D I F F I C U LT Y : M E D I U M

Q U I C K START
D o o n c e per da y, hol ding for a total of 1 mi nute

P E RF OR MAN CE
St art i n t h e bott o m of a p ush-up. Leavi ng hi ps d o wn, push ar ms to exte nsi o n

TA R G E T
Ma jo r h ip flexor s (rectu s femoris , p soas), ab do mi nal s
 PIGEON POSE

instr u c t i o n s | D I F F I C U LT Y : H I G H

Q U I C K START
D o o n c e per da y, hol ding for a total of 2 mi nute s pe r si d e

P E RF OR MAN CE
Be g i n in a n upr ight p os ition . Brin g the c he st to ward the f l o o r as y o u b e c o me mo re
ad v a n ced.

TA R G E T
Bu tt ( glut eus ma ximu s), hamstrings (bi c e ps f e mo r i s)
 CHILD’S POSE

instr u c t i o n s | D I F F I C U LT Y : E A S Y

Q U I C K START
D o t h ree t im es p er w eek , holding for a to tal o f 1 - 2 mi nute s

P E RF OR MAN CE
Fro m kneeling , reach ou t in front of yo u, pul l i ng bac k sl i g htl y ag ai nst the g ro und t o o p e n
th e s h oulder s a nd upp er back .

TA R G E T
Ba c k ( erect or spi n ae, latis simus dorsi), sho ul d e r s (ro tato r c uff , rear de l to i d)
 DOWN DOG POSE

instr u c t i o n s | D I F F I C U LT Y : M E D I U M

Q U I C K START
D o o n c e per da y, hol ding for a total of 3 mi nute s

P E RF OR MAN CE
Ke e p a r ms locked ou t, coll arbone s pread. B e nd kne e s i f ne c e ssar y to mai ntai n po s i t i o n .

TA R G E T
Ba c k ( erect or spi n ae, latis simus dorsi), butt (g l ute us maxi mus), hamstr i ng s (bi c e p s f e m o-
r i s ) , c alv es ( g a st rocn emiu s, s oleus)
 NECK CIRCLES

instr u c t i o n s | D I F F I C U LT Y : E A S Y

Q U I C K START
D o o n c e per da y for a total of 1-2 minute s

P E RF OR MAN CE
Ro t at e y our neck in all direction s, both c l o c kwi se and c o unte rc l o c kwi se . Ke e p sh o u ld e rs
d e p re s sed.

TA R G E T
Ne c k ( sca lenes, trap eziu s, l evator s cap ul ae , e tc .)
 SHIN ON WALL STRETCH

instr u c t i o n s | D I F F I C U LT Y : H I G H

Q U I C K START
D o o n c e per da y, hol ding for a total of 2 mi nute s pe r si d e

P E RF OR MAN CE
Pl a c e rea r knee fl ush w ith vertical s urf ac e . Co nc e ntrate o n ac ti v ati ng the g l ute s t o p u s h
th e h i p open. S h o ul d feel s tretch in th e f ro nt o f the l e g and hi p.

TA R G E T
Ma jo r H ip flexor s (rectu s femoris , p soas), ab do mi nal s
 ASSISTED SQUAT

instr u c t i o n s | D I F F I C U LT Y : M E D I U M

Q U I C K START
D o o n c e per da y, hol ding for a total of 2 mi nute s

P E RF OR MAN CE
Ke e p h eels down and kn ees pu shin g o ut away f ro m the mi d l i ne . Go as de e p as p o s s i b le ,
u s i n g a v ert ica l s urface for su pp ort.

TA R G E T
Fu l l b o dy
ANTERIOR TWISTING PEC STRETCH

instr u c t i o n s | D I F F I C U LT Y : M E D I U M

Q U I C K START
D o t h ree t im es p er w eek , holding for a to tal o f 2 mi nute s eac h si d e

P E RF OR MAN CE
Ke e p sh oulder in con tact w ith the ground , pre ssi ng wi th the o ppo si te hand f o r a d d i t i o n a l
l e v e rag e.

TA R G E T
C h e s t ( pect ora lis major/min or), an terio r sho ul de r s (d e l to i ds)
 SUPINE BRIDGE

instr u c t i o n s | D I F F I C U LT Y : H I G H

Q U I C K START
D o o n c e per da y, hol ding for a total of 2 mi nute s

P E RF OR MAN CE
S i m u l t a neously pres s hips an d chest to ward the c e i l i ng , wi th hands and f e e t f l at o n f lo o r.

TA R G E T
C h e s t ( pect ora lis major/min or), an terio r sho ul de r s (d e l to i ds), majo r hi p f l exo r s (re c t u s
fe m or is, psoa s) , abdominal s
 SHOULDER CIRCLES

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instr u c t i o n s | D I F F I C U LT Y : E A S Y

Q U I C K START
D o o n c e per da y for a total of 1-2 minute s

P E RF OR MAN CE
Pu s h t h e sh oulde r to the l imits of you r rang e o f mo ti o n i n eac h d i re c ti o n — up, d o w n , f o r-
w ard , a nd ba ck.

TA R G E T
S h ou l der s ( delt oi ds, rotator cu ff ), neck (sc al e ne s, trape zi us, l e v ato r sc apul ae , e tc . )
 ABOUT

With just a nudge (and a little bit of effort), you can have the
life you want — happy, healthy, active, energetic, and connected.

•••
A B O UT THE CHA LLENG E
The Whole Life Challenge is a 6-week health and wellness game that focuses on The 7 Daily Habits.

T H E 7 DAILY HABIT S
Throughout the Challenge, you’ll practice the habits every day — Nutrition, Exercise, Mobil-
ity, Sleep, Hydration, Well-Being, and Reflection — with the ultimate goal of incorporating
them into your life. They’ll work together to help you become happier and healthier.

WA N T TO P L AY?
Yo u c an reg ist er to play the next Whol e Li f e Chal l e ng e he re :
h tt p s : // www.wh o l el ifechal l enge.com/j o i n- the - c hal l e ng e /

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