Daily Routine

My Daily Stretching Routine For Mobility

This is what I'm currently doing every morning and/or night, and so far, the results on my mobility have been incredible.

Pick 10 Per Session (5 Of Each)

The idea behind me sharing my stretching routine with you is to give you a prompt on getting started. I've been wanting to consistently stretch for years but because I never had a concrete plan or routine set in place, I just never could be consistent with it.

That's why I've developed this routine, so that you and I can do something really good for our bodies every single day. The total daily routine should take you around 30 minutes to complete, and you can do it while watching TV, listening to a podcast, or vibing out to music. I almost consider my stretching time meditative (meaning, I like to do it with a Japanese spa music playlist in the background), but you can do it however you feel best, so long as you actually do it!

If you don't know the names of these stretches, just look them up and YouTube will have all of the tutorials for you (I know this because I found them all from YouTube and had to look them up at first).

Lower Body

1 - Calf Stretch (elevated foot)

HOW TO DO IT: 30-120 seconds x 2 per leg

2 - Hamstring stretch (on one knee - the one I hate)

HOW TO DO IT: 30-120 seconds x 2 per leg +/- 10 pulses

3 - Lunge w/Spinal Twist (world’s greatest stretch)

HOW TO DO IT: 30-120 seconds x 2 per side

4 - 90-90 Stretch

HOW TO DO IT: 30-120 seconds x 2 per side

5 - Frog Stretch

HOW TO DO IT: 30-120 seconds x 2 (pulse)

6 - Figure Four Stretch

HOW TO DO IT: 30-120 seconds x 2 per side

7 - Lunging Hip Flexor Stretch

HOW TO DO IT: 30-120 seconds x 2 per side

8 - Deep Squat Stretch (use a base to get lower)

HOW TO DO IT: 30-120 seconds x 2

9 - Bulgarian Split Squat Stretch

HOW TO DO IT: 30-120 seconds x 2 per side

10 - Pancake Stretch (do 1 side, other side, then spread em!)

HOW TO DO IT: 30-120 seconds x 2 per side

Upper Body

1 - Sphinx Pose (for the back)

HOW TO DO IT: 30-120 seconds x 2

2 - Upwards Dog (cobra stretch)

HOW TO DO IT: 30-120 seconds x 2

3 - Seated Neck Release (also move your neck around to stretch it out)

HOW TO DO IT: 30-120 seconds x 2 per side

4 - Lying Pec Stretch

HOW TO DO IT: 30-120 seconds x 2 per side

5 - Seated Shoulder Squeeze

HOW TO DO IT: 10 x 3 second holds

6 - L-Arm Stretch (those lying shoulder rotations)

HOW TO DO IT: Move in and out of stretch 10 times then hold for 30s (x2 per side)

7 - Stick & Bench Shoulder Opener

HOW TO DO IT: 30-120 seconds x 2

8 - Reverse Shoulder Stretch (same position as a back lever but using any surface i can find)

HOW TO DO IT: 30-120 seconds x 2 + 10 pulses before the hold

9 - Quadruped Sidebends (you go one side to the next for the back)

HOW TO DO IT: 10 movements (side to side) + 30s hold on each side

10 - Half Pancake (for obliques - twist to the side)

HOW TO DO IT: 30-120 seconds x 2 per side

Your total stretching session should last around 30 minutes if you follow this, and I try to personally do it 6-7x per week. If you think it's challenging and difficult, just think about how difficult it is for your body to move with all of the sitting that most of us tend to do. This is healthy, this is good for you, and this is necessary. Let's get to stretching!

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