A 15 Minute Stretching Routine You Can Do Anywhere
Members ask me the same thing all the time. "Coach, what should I do on my off days?"
My answer is simple. Stretch. Fifteen minutes, head to toe, after class or before bed.
So I put it all on one page. It is the 15 Minute Stretching Guide, and it is free.
Download the 15 Minute Stretching Guide (PDF)
Here is how it works:
- 13 stretches, one after the other
- No equipment, just a wall or doorway and a bit of floor space
- Part 1 wakes you up (6 minutes): cat-cow, child's pose, thread the needle, a chest stretch and an overhead reach
- Part 2 opens your hips and legs (6 minutes): hip flexor, glutes, hamstrings and calves
- Part 3 winds you down (3 minutes): a deep squat hold, a spinal twist and one minute of slow breathing
Most of us are stiff in the same places. Hips, upper back, chest and calves. Sitting all day does it. So does training hard without giving your body time to reset.
A few things I tell everybody:
- Breathe. Slow in through your nose, long out. Relax a little more on every exhale.
- Don't bounce. Ease in and hold it still.
- A firm stretch is fine. Sharp pain, pinching, numbness or tingling means stop.
- Short and often beats long and rare. Pick three days and a time, and stick to it for two weeks.
Tight wrists or elbows? Grab my free Front Rack Mobility Guide too.
This is general fitness information, not medical advice. If you have an injury or a medical condition, check with your doctor first.
Want a coach in your corner? Come see us at Erie Shore Athletics in Avon Lake, or book a free consult. Can't make it to the gym? Online coaching with me gets you a plan built for you, plus someone to check in with along the way. You can find all my free guides at erieshoreathletics.com/guides.
Coach Terry