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Full Body Stretching Routine Guide

This document outlines a 10-15 minute stretching routine divided into four sections: upper body, lower body, core and back, and a full-body stretch. Each section includes specific stretches with instructions on duration and repetitions. The routine aims to enhance flexibility and relieve tension in various muscle groups.

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magnus
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33 views1 page

Full Body Stretching Routine Guide

This document outlines a 10-15 minute stretching routine divided into four sections: upper body, lower body, core and back, and a full-body stretch. Each section includes specific stretches with instructions on duration and repetitions. The routine aims to enhance flexibility and relieve tension in various muscle groups.

Uploaded by

magnus
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

Stretching Routine (10-15 minutes)

1. Upper Body Stretches (4-5 minutes)

● Chest Stretch (Doorway Stretch):


○ Stand in a doorway with arms bent at 90°, hands on the doorframe.
○ Step one foot forward gently and stretch your chest. Hold for 20-30 seconds.
○ Repeat 2 times.
● Shoulder Stretch:
○ Cross one arm across your chest, holding it with the opposite hand.
○ Hold for 20-30 seconds per arm.
○ Repeat 2 times.

2. Lower Body Stretches (5 minutes)

● Hamstring Stretch (Seated Forward Fold):


○ Sit with legs straight in front.
○ Reach forward toward your toes, keeping your back straight.
○ Hold for 20-30 seconds. Repeat 2 times.
● Quadriceps Stretch:
○ Stand on one foot, pulling the opposite foot toward your glutes.
○ Keep your knees close together.
○ Hold for 20-30 seconds per leg. Repeat 2 times.

3. Core and Back Stretches (5 minutes)

● Cat-Cow Stretch:
○ Get on all fours. Alternate between arching your back (Cow) and rounding it
(Cat).
○ Perform for 60 seconds.
● Child’s Pose:
○ Sit back on your heels, stretching your arms forward on the ground.
○ Hold for 30-60 seconds.
● Side Stretch:
○ Stand and reach one arm overhead, bending your torso to the opposite side.
○ Hold for 20-30 seconds per side.

4. Full-Body Stretch (1-2 minutes)

● Downward Dog:
○ Start in a push-up position, then lift your hips toward the ceiling.
○ Stretch your back, hamstrings, and calves.
○ Hold for 30-60 seconds.

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