Stretches
Last Updated: January 3 2023
Goals
This routine was put together to satisfy a couple of goals:
- Do any stretching at all
- Put stretching into the break periods of my routine
- Develop flexibility with the least reasonable effort.
Assumptions
I built the routine based on some synthesis Movement By David has done, who suggests that about 5 total minutes per original stretch a week, so I've opted for 2 sets of 30 seconds for stretches, with a one minute rest, assume this stretch and rest duration for all stretches. 2 sets for any arm or leg specific stretches assumes stretching both, of course.
The Routine
2x Cat-Cow
2x Figure 4 Stretch
2x Kneeling Hamstring Stretch
2x Sitting Toe Reach (w/ resistance band)
2x Lying Hamstring Stretch (with or without band)
2x Pigeon Pose Progression
If this is too easy, work towards King Pigeon
2x Knee over Ankle Stretch
https://www.youtube.com/watch?v=2cuYI6s3Qlo
2x Pancake Stretch
2x Windmill Toe Touch
2x Toe Touch
2x Horse Stance Stretch