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A Beginner Stretching Routine

It would be impossible to stretch every muscle in the body using eighteen stretches. The following routine is
simply a sampler of stretches designed to loosen the body after walking or jogging, or after a day of sitting in
an ofce. As you master this routine, you can invent spin-off stretches from it.
Try doing this routine in the middle of the night when you cant get back to sleep, or while you are watching
television. It starts on the oor so you should have a thick carpet or large thick mat to work on. Youll also
need several props, including a sofa for lower back support in the sitting position, a counter top to lean
against in the standing position, and some pillows to sit on or use in other ways.
Each of the following stretching exercises consists of a starting position, a mental focus and a subtle stretching
movement. Keep in mind that the model in the following photos is a regular yoga practitioner with a very
exible body. In many of the photos shown here, he could have demonstrated a deeper stretch. But our
purpose is to show a beginner level routine. Even these photos may be more than you can do, so nd your
own level, rather than trying to achieve a position you are unable to mimic because you arent exible
enough.

1. Sit Cross-Legged:
Start: If you are not able to sit cross legged comfortably with an
unsupported straight back, try putting your hands on the ground behind
you for support, or support your lower back with a piece of furniture, or
raise your rump on pillows so you can relax your groin.
Motion: Let gravity work to lower your knees. Add the weight of your
hands and arms, but dont press down.
Relax your legs from the groin to the knees.
Change the forward leg occasionally and repeat the stretch.

2. Groin Stretch:
Start: From the same sitting position as #1, put the soles of
your feet together a comfortable distance from your body.
Hands on your knees.
Motion: Let gravity work to lower your knees. Add the
weight of your hands and arms, but dont press down.
Focus: The closer you bring your feet to your groin, the
deeper the stretch. Work for the right amount of stretch.

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3. Hamstring Stretch:
Start: From the same sitting position as #1, extend one leg
until it is at in front of you. Relax your leg by shaking it
up and down from the knee. Lock your knee, straighten
your back, and bend forward towards your knee as far as
you can go without pressing.
Motion: As your leg muscles relax, your lower back
straightens and you can stretch further towards your knee.
Focus: Work to ease the discomfort behind your knees
before you try to place your chest on your knees.
Repeat with the other leg.

4. Rump Stretch:
Start: Fold both legs to the left with your knees bent 45 to
90 degrees. Support yourself with your arms. Lower your
chest towards the right knee until you feel the stretch in
your right rump.
Motion: Your chest drops progressively towards your knee.
Focus: Straighten your back and tilt your hips back for a
deeper stretch.
Fold both legs to the right and repeat.

5. Quad and Inner Thigh Stretch:

Start: Lean back with one leg bent and the foot tucked under the thigh.
Support yourself with your arms behind you.
Motion: Lean back a little at a time until you feel like you have reached
the limit of your comfort zone.
Focus: Relax the muscles being stretched.
Repeat with other leg.

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6. Neck Stretch:
Start: Lie on your stomach with your knees together, your
arms at your side, and your head turned to the left. After
a few moments, turn your head to the right, and repeat
several times.
Motion: Side of head lies atter on the ground.
Focus: Work to release the tension in your neck from one
rotation to the next.

7. Torso Stretch: part 1

Start: From the same tummy-down position as the previous
stretch, straighten your head, and bring your hands up for
support under your chin or forehead.
Motion: Neck sinks, upper back and shoulders sink towards
ground.
Focus: Relax upper body, but be aware of lower back
discomfort.

part 2
Start: Rise up on your elbows, and raise your head to shoulder level or
above.
Motion: Lower back sinks as torso muscles relax.
Focus: Avoid lower back discomfort by controlling abdomen muscles.

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8. Quad Stretch: part 1

Start: Lie on your stomach with your knees together.
Straighten your head and bring your hands up for support
under your chin or forehead. Raise your lower legs towards
a vertical position.
Motion: Your hips gradually settle on the ground without
your having to press them there.
Focus: Press your hips to the ground and avoid lower back
discomfort by adjusting the position of your lower legs.
Point and ex your feet several times during the stretch.

part 2
Start: Raise your chin and shoulders off the ground and
grab both ankles. If you cant grab both ankles at the same
time, grab one at a time.
Motion: Your hip(s) gradually settles on the ground
without your having to press it there.
Focus: Press your left hip to the ground, and release
avoiding lower back discomfort.
Repeat this exercise with your right side.

9. Cat Stretch (Cat Optional): part 1

Start: Kneel on both hands and knees. Bring your chin up,
your belly down, and shoulder blades together.
Motion: Work for a deeper stretch as your muscles relax.
Focus: Dont let your shoulders rise up towards your ears.

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part 2
Start: Lower your head and arch your back.
Motion: Work for a higher arch.
Focus: Touch your belly button to your spine.

part 3
Start: Bring your chin up, your belly down, and shoulder blades together.
Then raise one leg bending it at the knee.
Motion: Work for a higher leg.
Focus: Keep your hips level.
Repeat with the other leg.

part 4
Start: From the arched position (part 2), bring one leg in
towards your tummy.
Motion: Work to raise your thigh towards your tummy.
Focus: Point your toe.
Repeat with the other leg.

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10. Stretch the Bottoms of Your Feet:

Start: From previous all-fours position, sit back on your haunches/heels, with your
toes curled under. If this is uncomfortable, place your hands on the ground in front of
you and use them to take some of the weight as you sit back on your haunches.
Motion: Toes curl atter on ground.
Focus: Keep feet straight and work to stretch all toes equally.

11. Quad and Hip Flexors Stretch:

Start: From the previous all-fours position with the weight mostly
on your knees, straighten your toes and place the tops of both feet
at on the oor. Gradually sit back on your haunches until your back
is vertical. (If you cant sit back all the way because of knee or ankle
stiffness, then play with the stretch to the limit of your exibility
before moving to part 2. Try placing a small pillow under your ankles to
keep your feet from over-stretching.
Motion: Youll settle onto your haunches and gradually your butt will
slip between your lower legs to the oor. Use a pillow between your
legs to support your butt while you are making this transition.
Focus: Avoid joint pain in your knees and ankles.

part 2
Start: From the previous vertical position on your haunches, lean
backward from your waist until you feel a deeper stretch on the front
of your hips.
Motion: Your back slowly sinks towards the oor. As you become
accustomed to this position, lift your butt off the oor or your
haunches.
Focus: Keep your knees together.

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12. Achilles Stretch:

Start: With top of your right foot at on ground, bring your left heel back towards
your butt. Hug your knee next to your chest and keep your left foot next to the right
leg.
Motion: Lower leg bends slightly forward towards foot. Focus: Minimize discomfort in
the various joints involved in this complex exercise.
Repeat for other foot.

13. Groin and Hamstring Stretch:

Start: From a sitting position, spread your legs as far apart as they will
go and lean forward. If you cant use gravity to keep you from falling
backward, support your back with a piece of furniture, or put your
hands and arms behind you for support.
Motion: You body gradually falls forward as gravity pulls it down.
Focus: Relax both legs.

14. Hip Stretch:

Start: Lie on your back with your head cradled in both hands. Raise
your right knee and put your left foot on the knee. Look to your right
and allow the left leg to lower the right leg.
Motion: Work for a deeper stretch.
Focus: Breathe and relax.

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15. Groin Stretch:

Start: Lie on your back, raise your knees, and bring your feet as close
as possible to your butt. Separate your knees and bring the bottoms of
your feet together.
Motion: Allow gravity to pull your knees to the ground.
Focus: Help the process by pushing gently with your hands.

16. Standing Quad Stretch:

Start: Stand on one leg, holding one foot in both hands.
Motion: Work to bring the foot closer to your butt.
Focus: Keep your visual focus on a spot in front of you for balance, and keep both
knees together.

17. Calf Stretch:

Start: Stand several feet from a wall (counter, table top, or fence). Lean into the wall
with one leg straight behind you and the knee locked. The other leg is in a relaxed
position forward of the leg you are stretching.
Motion: Your straight leg bends slowly forward.
Focus: Keep your foot at on the ground and pointed straight ahead.
Repeat with the other leg.

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18. Standing Hamstring Stretch:

Start: Bring your leg up on a bench, table or other suitable prop. Keep the
leg straight and make sure the foot isnt so high that you have to strain or
bear discomfort to keep it there.
Motion: Gradually drop your torso towards your knee.
Focus: Feel a stretch in the back of the leg, but no pain.