Ask anyone that's had a boudoir shoot and they will tell you it's a workout. This guide will help you be prepared for the wild, tough poses we will be putting you in throughout your session. We recommend starting your stretching routine as soon as you book but no later than 30 days prior.
A few tips to make stretching easier
Never stretch a cold muscle
Always do a warm-up as in 10-15min of walking or after a warm shower or bath
Aim to stretch daily if not twice daily at least 1 month prior to your session
Remember to rest/return to starting position between each repetition
Most importantly HYDRATE before, during and after
Place hands on the top of your shoulders while sitting on a backless stool or edge of a chair. Then, arch your back as you raise your elbows as shown in the picture. Hold this position for 15-20 seconds each x 3 reps
Lay on the floor. Place arms out to your side, bring one leg up and place feet on the floor one at a time. Make sure feet are placed shoulder-width apart. Finally, lift your bottom off the floor. Hold this position for as long as can and repeat until fatigued. If you are unable to hold position no longer than 5 seconds, you may slowly raise and lower your bottom to the floor. Try for 3x10 reps.
Place yourself on all 4's if possible. Place your feet and knees shoulder-width apart with our knees right under your hips. Place hands shoulder-width apart your hand right under your shoulders. Looking down initially, slowly arch your back to form a "U" and lift your head up slowly. Hold position or per slowly by returning to starting position for 3x10 reps.
This stretch is the opposite and can go hand in hand with the Cat stretch. Place yourself on all 4's if possible. Place your feet and knees shoulder-width apart with our knees right under your hips. Place hands shoulder-width apart c your hand right under your shoulders. Looking down initially, draw in your stomach to arch your back to form a upside-down "U". Hold position or per slowly by returning to starting position for 3x10 reps.
Lay flat on the floor (prone). Place hands to your side as if you were about to per a push-up without pushing up on your toes. Extend at the elbows. Hold the position for 20 seconds each x 3 reps.
Start by kneeling either on the floor or standing in front of a table. Reach forward into child's pose. Reach forward and hold. From here, reach to one side if you can. Shift hips to the opposite direction. Hold position for 20 seconds each x 3 reps.
downward facing dog pose
Start in a crawl position (on hands and knees) so that your hands are under your shoulders and your knees are under your hips. Next, walk your hands forward and then lift your hips up towards the ceiling as you straighten your knees and elbows as shown. Tighten your quads and if able you can lower your heels to the floor. Hold this position. Slow deep diaphragm breathing the entire time. Hold position for 20 seconds each x 3 reps.
While in a sitting position, bend your knees and place the bottom of your feet together. Hold your feet as shown in the picture. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Hold position for 20 seconds each x 3 reps.
butterfly stretch with legs stretched forward
Perform butterfly stretch as shown in the prior stretching pose. Now, extend/push your legs forward out in front of you trying to keep your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Hold position for 20 seconds each x 3 reps.
Seated Lumbar/Hip Stretch
In long sitting on the floor, bend one knee and place the foot on the outside of the opposite knee. Rotate trunk in the direction of the bent knee and place the elbow on the outside of the bent knee. Apply force through the elbow into the knee while simultaneously attempting to turn trunk and head to look behind you. Hold position for 20 seconds each x 3 reps.
SEATED HAMSTRING STRETCH
Sitting on the floor or edge of the chair, extend your legs out, legs spread apart, and lean forward maintaining a straight back. Hold position for 20 seconds each x 3 reps
Standing Hamstring Stretch
With your back flat, hinge at your hips until you feel a stretch in your hamstrings by reaching to the floor. It is okay to have very slight bend in knees and even touch the floor. Hold position for 20 seconds each then return to standing position. Perform 3 reps.
Standing Quadriceps Stretch
While in a standing position, hold onto the back of a sturdy chair or your wall. Bend your knee back behind and hold the top of your foot. Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh. Hold position for 20 seconds each x 3 reps to each side.
Side bends/QL StretcH
Stand sideways to the wall with feet 12 to 24 inches from the wall. Then reach your arm overhead and bend sideways towards the wall to feel a stretch in the side of the trunk and into the back. For an additional stretch, slightly bend forward at the hips (unhook the hips) and reach to the side and slight forward. You may cross your leg that is furthest from the wall over the other for further stretch as well. Hold position for 20 seconds each x 3 reps to each side.
Standing Thoracic Stretch
Place hands high on the wall, move feet away from the wall shoulder-width apart. Move hips backward, then push chest toward the wall to feel a stretch. Hold position for 20 seconds each x 3 reps.
Lower Trunk Rotation Stretch
Lying on your back, place bottom leg straight and pull the other leg with the opposite hand towards the opposite hip. Place other arm as shown out to the side. Keep your back flat on the floor. Hold for 20 seconds each x 3 reps to each side.