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Stretch Routine

The Quick Stretch Program is a 20-step stretching routine that takes only 10 to 15 minutes to complete, making it easy to incorporate into daily life. It can be performed in the morning, before bed, or even while watching TV, and is suitable for all ages, including children. The program emphasizes bilateral stretches to maximize efficiency and can be broken into smaller segments if needed.

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jonathandurrant.ca
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3 views2 pages

Stretch Routine

The Quick Stretch Program is a 20-step stretching routine that takes only 10 to 15 minutes to complete, making it easy to incorporate into daily life. It can be performed in the morning, before bed, or even while watching TV, and is suitable for all ages, including children. The program emphasizes bilateral stretches to maximize efficiency and can be broken into smaller segments if needed.

Uploaded by

jonathandurrant.ca
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

THE QUICK STRETCH PROGRAM

aking a mere 10 to 15 minutes to complete, the Quick


Stretch Program
makes " not enough time" an invalid excuse for missing
a daily stretch
You know those 15 minutes in the 1 Holdfor
20 seconds
morning you spend stumbling around 2 Holdfor 20 seconds
sipping your coffee, just trying to
get yourself moving? This 20-step
program flows quickly and easily,
taking advantage of bilateralstretches
wherever possible to condense
execution time. So start your day
off right, and use those minutes to
Bilateral Seated Forward Bend
perform this program when you first (pages 28-29)
Folded Butterfly
Stretch
wake up. (page 31)

3 Holdfor 20 seconds each side


You can also take advantage of this 4 Hold for 20
seconds each side

programjust before you go to bed.


After a long day, your muscles often
tighten up. Head to the bedroom 10
to 15 minutes early, and perform the
Quick Stretch Program to relax your
body and your mind, preparing both
for a restful night's sleep. Lying-Down Pretzel Stretch Unilateral Knee-to-Chest Stretch
Another great time to stretch is (pages 36-37)
(page 38)
while watchingTV—something most 5 Hold for 20 seconds each side 6 Holdfor 20 seconds eachside
of us do every day. Instead of sinking
into your sofa, sink into this program
as you take in your favorite shows.
Even if it's impossible to find a block
of 10 to 15 minutes, the Quick Stretch
Program still works—you can break
up the time throughout your day. Just
follow the steps in order, holding for Lying-Down Figure 4 Stretch Side-Lying Rib Stretch
(pages 42—43) (pages 48-49)
the indicated time or performing the
side
indicated reps! 7 Holdfor 20 seconds 8 Hold for 20 seconds each

A FAMILY AFFAIR
Include your kids in this program, and make fitness a
family affair! This quick program is short enough to
keep the attention and interest of children of all ages.

Pigeon Stretch
Cobra Stretch (pages 56-57)
158 (pages 52-53)
Hold for 20 seconds 11 Holdfor 20 seconds
10
20 seconds

Frog Straddle Toe Touch


Shin Stretch (pages 60—61) (page 70)
(pages 58—59)
Holdfor 10 seconds each side Holdfor 20 seconds
seconds for 2 sets 13
12 Holdfor 5

Lion Stretch Side Neck Tilt Back-of-the-Neck Stretch


(page 75) (page 76) (page 77)

Hold for
15

Triceps Stretch Wall-Assisted Chest Stretch Toe-Up Calf Stretch


(page 78) (pages 80—81 ) (page 85)

18 Holdfor 20 seconds each side Hold for 20 seconds each side Holdfor 20 seconds
19 20

Side-lunge Stretch
(pages 92—93) Forward Lunge Downward-Facing Dog
(pages 94-95) (pages 100—101) 159

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