Day 28: Do 5 Lunges, 3 Downward-Facing Dog Exercises, 2 Minute Chest Stretches and 2 Chin Tucks

Alright, 3 days left. We got this team!

  • Complete 5 lunge reps on each leg and hold the position for 5 seconds. 
  • Do the Downward Facing Dog Exercise 3 times.
  • In the evening and morning, do Chest Stretches for 2 minutes.
  • After your Chest Stretches do your Chin Tucks as well.

Lunge

Alternative #1: Half Lunge

If these are new to you, don’t lower your body down all the way so that your knee is at a 90-degree angle. Instead, lower halfway down or one-fourth of the way down. 

Alternative #2: Elevated Surface Knee Dips

If you have bad knees, stand on an elevated surface, such as a box or a step. Have the other foot hanging off the side next to the surface. Bend the knee of the foot that is on the elevated surface. Slowly dip up and down to work on building your muscle above your knee. 

Do 5 reps per leg.

Alternative #3: Walking High Knees

If you still are noticing pain in your knees or recovering from a knee injury, do a high knee walk. Walk 10-20 yards, bringing your knee to a 90-degree angle, or as high as you can raise your knee. 

How To Do Downward Facing Dog Exercises 

  • Start on all fours.
  • Lift your hips toward the ceiling.
  • Stretch your heels and firmly place them on the ground.
  • Let your head drop, so your neck is elongated.
  • Breathe in and out.
  • Repeat this exercise 5 times.

Alternative #1: Half Downward Facing Dog

If you can’t place your heels on the ground, don’t worry, just push your heels as close to the ground as you can. If you feel tension, add a light bend to your knees. Remember don’t push your body to the point of injury.

Alternative #2: Kneeling Downward Facing Dog

Place your knees on the ground and leave them there. Keeping your hips up, extend your arms out in front of you so your head faces down toward the mat and your neck is extended.

Alternative #3: Wall Dog Modification

Facing the wall, stand 3-4 feet away from it. Place your hands on the wall, shoulder width apart, with your arms straight out from your shoulders. Stand with your feet, hip distance apart. Slowly draw your hips back and lower your head and torso. Keep your legs straight. Make sure your back doesn’t dip down or round. Slowly sink down into it until your back is parallel to the floor. Go slowly, if you can’t have your back parallel to the floor then stop where you feel a good stretch. Activate your core and draw it in towards your spine. Continue to take deep slow breaths in and out.

How To Do Chest Stretches 

  • Stand up straight.
  • Reach your arms behind you and interlace your fingers, so your hands are joined.
  • Keep your neck neutral, and your eyes focused forward.
  • Lift your chest toward the ceiling while taking deep breaths.
  • Repeat this exercise for 5 minutes in the morning and evening.

Alternative #1: Stretch Strap Assistance

If you can’t interlace your fingers, take a stretch strap or a towel in one hand, reach behind you with your hands, grab the other side of the stretch strap with your other hand and stretch that way. 

Recommended
Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

Alternative #2: Half Chest Stretch

No strap or towel? Just reach back with your hands and bring them as close together as you can. 

Chin Tucks

How to do Chin Tucks

  1. Stand with your back against the wall, heels touching the base of the wall, and place one hand on the small of your back. Have your palm against the wall and activate your core muscles.  

  2. Without arching your back, work to see if the base of your skull can touch the wall. As you work towards this, your chin should tuck into your chest.

  3. If the base of your skull cannot touch the wall, your posture is off track. Do not worry, this is what you are here to solve! 

  4. If you feel a stretch in the front of your neck and down into your upper back, this is the perfect exercise for you to continue to repeat.  

  5. Hold this stretch for 10-20 seconds 3 times throughout the day. 

  6. This is an exercise you should be doing daily throughout this challenge to in turn make it a habit for yourself. 

  7. Driving to work or the grocery store? You can also do this in the car while sitting. Make sure you do not arch your back. Work the base of your skull to your headrest as your chin tucks into your chest. 


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