25 November 2023
Full-Body Stretch
A daily, full-body stretch routine to maintain flexibility.
- Estimated time: 8 minutes
- 11 stretches require nothing but your body.
- 3 stretches (marked *) require a foam roller.
- 1 stretch (marked **) requires a golf ball.
| Stretch | Count | Directions |
|---|---|---|
| Shoulder Swing | 15 reps | Stand, raise your arm perpendicular to your body, and swing forward in a circular motion. Repeat for the second arm. Then repeat in backward motion for both arms. |
| Knee-to-Shoulder | 30 reps | Stand, keep back straight, and raise your knee to touch your shoulder. |
| Leg Swing | 15 reps | Stand, hold a chair or post, and swing your leg in front of you in a pendulum motion. Repeat for the second leg. |
| Quadriceps Pull | 15 secs | Stand and pull the ankle of one foot against your butt. Repeat for the second ankle. |
| Forward Fold | 30 secs | Stand with a slight bend in the knees, fold at the waist, and grip your toes. |
| Low Lunge | 30 secs | Kneel, extend one leg forward, place your foot flat on the ground, and lean forward into a lunge position. Repeat for the second leg. |
| Half Split | 30 secs | Kneel, extend one leg forward, place the back of your heel on the ground with toes pointing up, and lean forward with palms on the ground on either side of your calf. Repeat for the second leg. |
| Cat-Cow | 15 reps | Start on your hands and knees, inhale as you arch your back and lift your head, then exhale as you round your back, tuck your chin, and draw your belly button in. |
| Camel | 30 secs | Kneel, arch your back, and reach your hands back to grasp your heels, lifting your chest and hips. |
| Butterfly Forward Fold | 30 secs | Sit with your legs bent, soles of your feet together, and fold forward from your hips, bringing your chest towards your feet and reach your hands onto the floor as far as you can. |
| Sit and Reach | 30 secs | Sit with one leg extended straight and the other leg bent, reach forward toward your toes on the extended leg, keeping your back straight. Repeat for the second leg. |
| Seated Twist | 10 secs | Sit with your legs extended, cross one leg over the other, place the opposite elbow on the outside of the bent knee, and twist your torso, looking over your shoulder. Repeat on the other side. |
| Upper Back Foam Roll * | 15 reps | Lie on your back with a foam roller under your upper back and gently roll up and down. |
| Hamstring Foam Roll * | 15 reps | Sit on the floor with a foam roller under your thighs, roll back and forth from your hips to knees. |
| Calf Foam Roll * | 15 reps | Sit on the floor with a foam roller under your calves, lift your hips, and roll from the back of your knees to your ankles. |
| Foot Roll ** | 15 reps | Stand with a golf ball under your foot and roll the ball beneath it, applying gentle pressure. Repeat for the second foot. |
Doing something is better than nothing, so even a few of these stretches per day can maintain flexibility.