A Simple 8 Minute Flexibility Stretching Routine
Some stretching routines may be scary for those who aren’t flexible in the first place. If you’re looking for a stretching routine specially designed for people who aren’t flexible, check out the accompanying video. It is an 8-minute routine, led by Dr. Jared Beckstrand. (Dr. Beckstrand is a doctor of physical therapy.)
Dr. Beckstrand says that you should keep your stretches comfortable. He wants you to push the stretch to the point where it starts to become painful, but don’t push into the pain.
The exercises included are:
- Lumbar Rotation Stretch
- Supine Hamstring Stretch
- Piriformis Stretch
- Tall Kneeling Hip Flexor Stretch
- Kneeling Hamstring Stretch
- Seated Spine Rotation Stretch
- Child’s Pose Stretch
- Upper Back Extension
- Upper Trap Stretch
This is a popular routine as it addresses all of the major muscles and all the major joints in the body while making efficient use of your time. No equipment is needed.
We’ve included the time markers for the accompanying video for your convenience.
Lumbar Rotation Stretch
(0:25) For this stretch, lay flat on your back and bring your right knee up so that it is parallel with your right hip. Now, use your left hand to grab the outside your right knee and gently pull your right knee across the left side of your body. You should feel this stretching the lower back and hip. Hold this for 30 seconds.
Repeat this with the left leg. Bring the left knee parallel with your left hip. Use your right hand to grab the outside of your left knee and pull across to the right.
Supine Hamstring Stretch
(1:34) Again, start by laying flat on your back. For the right leg, bring your knee up so that it is parallel with your right hip. Make sure that your left leg remains on the mat. But this time, cup both of your hands behind your right knee and gently straighten your right leg so that your foot moves toward the ceiling. As always, hold this position for 30 seconds.
Repeat this stretch on the left leg.
Piriformis Stretch
(2:24) This stretch helps to loosen the hips. It’s a similar position to the hamstring stretch, but with a variation.
Take your right ankle and put it across your left knee. Then, bring your left knee toward your chest and cup both hands behind it. Pull your left knee further toward your chest to deepen the stretch as far as is comfortable. Hold this for 30 seconds.
Repeat using the left leg. ie. Left ankle over the right knee.
Tall Kneeling Hip Flexor Stretch
(3:34) Again, this stretch is targeting the hips. Specifically, the hip flexors which are located at the front of the hip.
Start in a tall kneeling position. Don’t sit back on your ankles. We want you in a tall kneel. Leaving your right knee in place, move your left leg as if you were doing a lunge. While keeping your right knee firmly planted in position, move your body weight forward over the left knee. You should feel it stretching for front of your right hip. Hold this for 30 seconds.
Repeat on the left side. ie. Left knee planted, right leg lunging forward and body weight forward over the right knee.
Kneeling Hamstring Stretch
(4:04) This is a similar position to the last stretch. use the same basic setup. High kneel and lunge forward. But this time, transition your weight toward the back as if you were going to sit on your rear ankle and straighten the front leg. You should feel this pulling on the hamstring up the back of the front leg.
Again, repeat on the opposing leg and hold for 30 seconds.
Seated Spine Rotation Stretch
(5:34) Sitting up straight with both legs forward, take your left leg and cross it over the right leg, so that your left foot is on the outside of your right knee. Then put your right arm across to the outside of your left knee. This should give you a stretch that is slightly higher up on the right side of your back. Hold for 30 seconds.
Perform the same stretch on the other side. ie, Right foot over left knee, left arm to the outside of the right knee.
Child’s Pose Stretch
(6:34) This is a classic yoga pose. Start by kneeling and sitting on your heels. Then lean forward, stretching your arms out in front of you while making sure that your buttocks remain on your heels. Try and rest your forehead on the floor. If you are lacking flexibility, an alternative is to slightly open your legs and instead of reaching your arms forward, fold your hands in front of you and rest your forehead on your hands.
Take a minimum of 8 deep breaths, releasing slowly.
Upper Back Extension
(7:04) Start by taking a sitting position with your legs straight out in front of you. Put your fingertips at the back of your head so that your elbows are out to the side. Bring your elbows together in front of you and lean forward. Then reverse the position by leaning back, opening up your elbows and looking toward the ceiling. Repeat this 3 times.
Upper Trap Stretch
(7:34) From the sitting position, tilt your head so that your left ear is toward your left shoulder. Then take your left hand over to the right side of your head and gently pull your head to the left. You should feel a stretch up the right side of your neck. Again, hold for 30 seconds.
Repeat on the other side.
