12 Minute Full Body Stretch

The following is one example of a basic whole body stretching routine for those without injury or medical conditions. *Check with your doctor or a physical therapist to see if this routine will be appropriate for you.*

Cat cow – a dynamic stretch that addresses the whole spine – start on hands and knees and make sure to move through the entire movement as you drop your belly and look forward and then round and look down. Try not to just find the two “end” positions, but move through the movement. Repeat 6 times.

Child’s Pose – this static stretch can release hip and lower back muscle tightness that might contribute to lower back pain – starting in hands and knees, with wide knees and toes together push your hips back over your feet and keep the hands on the floor. Hold for 30 seconds – or longer!

Standing thoracic extension stretch on wall – this static or dynamic stretch helps keep the upper back mobile which is important for desk-based folks. Stand with your hands on the wall at about chest height. Keep hands on the wall and step back dropping your chest between your upper arms. Hold for 30 seconds, or move in and out of this position 6 times.

Calf stretch – we use our calves SO much when walking – stretching them is a great way to feel better after a long day on your feet. Stand with both hands on a wall and step one leg back into a lunge. Press the heel of the back leg toward the floor to stretch that calf. Hold for 30 seconds, then switch sides.

Standing Quad stretch – this standing static thigh stretch is a classic. To improve your technique, make sure to keep your knees pretty close together while you reach back and grab one foot (or pant leg) and then gently push your hips forward to feel the stretch near your hips. Hold for 30 seconds, then switch sides.

Pec stretch – This static stretch is perfect for those who work at a desk. Use a broom, dowel, golf club, cane, etc. holding each end in one hand. Press with the left arm to move the right arm up and backwards to find a stretch in the right chest. Keep your body facing forward while you do this. Hold for 30 seconds and breathe in and out while holding the stretch, then switch sides.

“World’s Best Stretch” – this complicated dynamic stretch gets so much in a single move, so it’s worth doing! Start in a pushup position, then step your right foot forward outside your right hand. Next Drop the right elbow to the floor. Finally reach the right arm all the way up and look at the ceiling. Come back to a pushup position and switch sides, going through 3 rounds of this movement on each side.

Child's Pose – again for 30 seconds.