Your 10 Minute Daily Stretching Routine

There are currently some mixed results on research around stretching and the benefits of muscle performance. However, I would argue that stretching is more than just about increased performance. It’s about being able to pick your kids up without pulling out your back, it’s about being able to sit at a computer desk all day and avoid getting neck strain and headaches, it’s about taking a moment to breathe deep and slow every day to relax and push out all the anxiety and chaos of the day. When you stretch, you get blood flowing to not only your muscles, but also your brain, delivering necessary oxygen and nutrients throughout your body. I was a yoga instructor for about seven years and I never once heard someone say “Geez, I wish I didn’t stretch today”. In contrast, I typically heard clients exuberant and proud of themselves for a good yoga or stretch session, resulting in better moods and lifted energy. So needless to say, I’m a big advocate of stretching. The good news is, even just 10 minutes a day will allow you to reap the benefits of flexibility and mood boost.

So here is your daily 10 minute full body stretching routine, guaranteed to make you feel better today. And hey, if 10 minutes still sounds like too much time, then break it up into a 5 minute stretch in the morning and a 5 minute stretch in the evening. Make sure to start each stretch session with the 2 minutes of sun salutations, then pick three minutes worth of any of the remaining stretches.

10 Minute Daily Stretching Routine

Sun Salutations – 2 minutes

Photo by Marta Wave on Pexels.com
  • The sun salutation is a sequence of stretches flowing together. It is a great way to ease into your stretching session by warming up your muscles and taking deep breaths. Do as many as you would like in the 2 minutes, you can take it slow and deep or move quicker to get the heart rate up 
  • Here is great overview on each step of the Sun Salutation
  • or Follow along this video for your Sun Salutation flow

Neck Stretches – 2 minutes

  • Right ear to right shoulder stretch, place right hand on left ear for additional pressure – 30 seconds each side
  • Nose to left armpit, place left hand on back of head for additional pressure – 30 seconds each side

Runners Lunge – 1 minute

Photo by Monstera on Pexels.com
  • Place your left leg far behind you and bend your right knee 90 degrees. Reach arms up to the sky or place hands on the ground. Left knee can be on the floor or lifted – 30 seconds on each leg

IT Band Stretch – 1 minute

  • Pigeon pose (pictured) – seated on the floor bring your left leg straight behind you, knee facing down and bend your right knee ~90 degrees, lift chest up to the sky or fold chest towards ground – 30 seconds each leg
  • Another option – seated on the floor, bend your knees so your feet are flat on the ground, cross your right ankle over your left thigh, push your right knee away from you – 30 seconds each leg

Quad Stretch – 1 minute

  • Standing upright, balance on your left leg (hold onto a chair/wall) and bring your right heel to touch your butt, grab onto your right foot with your right hand. Squeeze your glutes to feel the stretch on the front of the leg – 30 seconds each leg

Pyramid Stretch – 1 minute

  • In a standing position walk your feet out wide, twist your chest over one leg and try to bring your nose to your knee – 30 seconds each leg

Chest Stretch – 1 minute

  • Find a doorway and place your right hand on the doorway with your elbow bent at 90 degrees, push your chest through the doorway or slightly turn your chest to the left – 30 seconds each side
  • You can also do the chest stretch pictured with both hands clasped behind the back, lifting your chin to the sky

Spinal Twist – 1 minute

Photo by Marta Wave on Pexels.com
  • Start in a seated position on the floor with both legs straight in front of you, bend your right knee 90 degrees and place the foot on the ground crossed over your left knee. Twist your upper body towards the right knee and look behind you. For a deeper twist, tuck your left foot in as pictured – 30 seconds each leg

I hope you enjoyed your stretching session, make sure to drink plenty of water and enjoy the rest of your day!

&thenShe is here to help women take ownership of their health, career and lives.

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