With this routine I wanted to share some of my current favorites stretches in one feel good stretching session. There are many ways that you can use this workout, detailed below, and you don’t need any equipment at all in order to enjoy this relaxing routine.
This stretching workout is a combination of fluid, moving stretches, and static, longer held stretches. You can use this routine as a standalone relaxing stretch, and it also makes a great lengthy cool down after a more intense routine. These movements should feel like a treat to the athlete who has just finished a tough workout, the person working the sedentary desk job all day, and/or anyone looking for a relaxing recovery day stretching workout.
Stretching can be a great way to help lessen tension in both the mind and body. Not only are these stretches great for maintaining flexibility and mobility, it can even serve as a sort of moving meditation. Remember when you’re moving through these stretches, that you are asking your body a question, not making any kind of demand. Maintain a sense of curiosity and stay tuned in to how each stretch feels. Our flexibility is yet another factor of fitness that is constantly changing, so don’t be judgemental or forceful of your range of motion or what you’re capable of today. The most important thing is that you have shown up for yourself.
Related: Make your good habits stick - Transforming a New Fitness or Nutrition Routine Into a Long-Lasting Habit
Technically, you can easily do these while watching your favorite show - though I definitely recommend keeping your full focus on the stretches and how they feel to your body, until you know these moves and are very familiar with how your body responds. Stretching breaks are a great way to break up a good lazy day on the couch, helping counteract spending time in less than ideal sitting positions.
On the other hand, you can get even more benefit from routines like this by really slowing down, tuning in, and really paying attention to how your body feels today. Try turning on some music that you like and putting on some comfortable clothes. When you hit play on the workout, try to hit pause on your more stressful thoughts, worries, or to-do lists. If that feels difficult, consider pulling out a pen and piece of paper, and writing down what you’re worried about; sometimes writing a worry out onto paper gives us license to create a little bit of space between ourselves and our stress, if not even just temporarily, which can be a great way to gain perspective and a calmer mind, which is advantageous for problem solving.
Related: A Doctor of Physical Therapy & Registered Dietitian teamed up to write this 5 part special on stress, what it does to your body, and how to protect yourself: Fight-or-Flight Series (Part 1/5): What is the Fight-or-Flight Response?
Workout Structure
We’re doing each of these stretching intervals for 45 seconds, with 15 seconds rest or transition time in between.
Printable Stretching Workout
Neck: Range of Motion
Wrist: Range of Motion
Forward Reach + Chest Opener
IT Band Leans (Alternating)
Overhead Stretch + Forward Bend
Cat to Cow
Quadruped Side Leans (Alternating)
Child’s Pose
Pilates Saw
Seated Center Stretch
Mermaid
Mermaid (Switch Leg Positions)
Prone Quad Stretch
Switch Sides
Deep Glute Stretch
Switch Sides
Supine Torso Twist
Switch Sides
Knee Hugs (Single & Double)
Full Body Stretch
I hope you enjoyed this stretching workout! I would love to share more of my favorite stretches, just let me know if that’s something you might be interested in.
Thank you for working out with me,
Kelli