Stretching Routine Sequence
Total Time: 35-40 minutes
In a fast-paced world, it’s easy to get caught up in everything except the present moment. Stretching provides the perfect opportunity to slow down, listen to our bodies, and let go of external distractions. Stretching isn’t just about flexibility—it’s about leaning into our bodies, breathing deeply, and being mindful.
With each breath, we can expand our muscles and let go of tension. Being in the moment helps clear our minds. Meditation can help us quiet mental clutter and focus. As we go through today’s routine, listen to what your body is telling you. With every inhale, focus on creating space; with each exhale, let go of any stress. Let’s make this time about connecting with ourselves and honoring what our bodies need."
1. Breathing Focus & Centering (1-3 minutes)
- Position: Standing
- How to Do It:
- Eyes closed, focus on deep breaths. Inhale deeply through your nose, exhale through your mouth. Ground yourself.
2. Standing Calf Stretch (1 minute per side)
- Position: Standing
- How to Do It:
- Step one foot back, press the heel into the ground. Hold for 1 minute, then switch sides.
3. Standing Quad Stretch (1 minute per side)
- Position: Standing
- How to Do It:
- Stand on one leg, pull the opposite leg’s ankle toward your glutes. Hold for 1 minute, then switch sides.
4. Standing Chest Opener (1 minute)
- Position: Standing
- How to Do It:
- Clasp your hands behind your back, straighten your arms, and lift your chest upward.
5. Standing Neck Stretch (1 minute)
- Position: Standing
- How to Do It:
- Tilt your head toward one shoulder, hold for 30 seconds. Switch to the other side.
- Drop your chin toward your chest, hold for 30 seconds.
6. Standing Forward Fold (1 minute)
- Position: Standing
- How to Do It:
- From standing, fold forward at your hips, reaching for your toes. Let your head and neck relax.
7. Deep Squat & Hip Stretch (1 minute)
- Position: Standing
- How to Do It:
- Lower into a deep squat, elbows pressing against your knees. Shift weight side to side to open your hips.
8. Seated Butterfly Stretch (1 minute)
- Position: Seated
- How to Do It:
- Sit with the soles of your feet together, pressing your knees down to open your hips.
9. Seated Hamstring Stretch (1 minute)
- Position: Seated
- How to Do It:
- Extend both legs in front of you and reach for your toes, keeping your back straight.
10. Single Leg Seated Hamstring Stretch (1 minute per side)
- Position: Seated
- How to Do It:
- Extend one leg, bring the other foot to your inner thigh. Reach toward your extended foot, feeling the stretch in your hamstring. Switch sides after 1 minute.
11. Three-Point Hamstring Stretch (3 minutes per side)
- Position: Lying on your back
- How to Do It:
- Using a medium-sized band, loop it around the arch of one foot.
- Position 1: Stretch your leg straight up for 1 minute.
- Position 2: Extend the leg out to the side for 1 minute.
- Position 3: Move your leg across your torso for 1 minute.
- Switch to the other leg.
12. Seated Figure Four Glute Stretch (1 minute per side)
- Position: Seated
- How to Do It:
- Cross one ankle over the opposite knee, forming a figure four. Lean forward to stretch your glutes. Switch sides after 1 minute.
13. Seated Spinal Twist (1 minute per side)
- Position: Seated
- How to Do It:
- Sit with one leg crossed over the other, and twist your torso toward the bent knee. Switch sides after 1 minute.
14. Child’s Pose (1 minute)
- Position**: Kneeling
- How to Do It:
- Kneel, sit back on your heels, and stretch your arms forward on the ground.
15. Cat-Cow Stretch (1 minute)
- Position: On all fours
- How to Do It:
- Alternate between arching your back (Cat) and lifting your chest (Cow).
16. Downward Dog (1 minute)
- Position: On all fours, transitioning to an inverted V-shape
- How to Do It:
- Lift your hips into the air, creating an inverted V-shape with your body. Press your heels toward the ground to stretch your calves and hamstrings.
17. Child’s Pose (1 minute)
- Position: Kneeling
- How to Do It:
- Repeat the child’s pose for a second time to release any tension in your back and shoulders.
18. Thread the Needle (1 minute per side)
- Position: On all fours
- How to Do It:
- Slide one arm under your body, bringing your shoulder and head to the ground while keeping your hips lifted. Hold, then switch sides.
19. Scorpion Stretch (1 minute per side)
- Position: Lying face down
- How to Do It:
- Lying face down, extend your arms out to the sides. Lift one leg and twist it across your body, aiming for the opposite hand, feeling the stretch in your back and hips. Switch sides after 1 minute.
20. Cobra Stretch (1 minute)
- Position: Lying face down
- How to Do It:
- Place your hands under your shoulders and press up, lifting your chest and arching your back. Keep your hips grounded.
21. Savasana (3-5 minutes)
- Position: Lying on your back
- How to Do It:
- Lie flat on your back, arms by your sides, palms facing up. Close your eyes and let your body relax completely. Focus on your breath, releasing any remaining tension with each exhale. Allow yourself to sink into the ground, letting go of all effort. Use this time to quiet the mind, fully relax, and embrace stillness. Stay here for 3-5 minutes, breathing deeply and remaining present in the moment.
