3 Easy Beginner Level Stretches for a Quick 10 Minute Stretch Routine
Most new students who come to me wanting to learn how to stretch already know that they need to be stretching.
They confess to me that they’re suffering from a number of issues:
>> Body aches and pains
>> Neck and shoulder discomfort
>> Tightness and pain in hips
>> Sitting too much
>> Stiffness and immobility
>> Losing flexibility and strength
They want to stay active, but without the pain! And they know Assisted Stretching can help them “get unstuck” from their bodies.
Can you relate?
Research shows that our body naturally decreases in flexibility of our muscle tissue by 10% each decade.
Oh my!
If we don’t stretch out our bodies… we will get “stuck” in it!
As we age, we will only continue to get tighter and tighter, until mobility and independence becomes an issue.
No one wants that.
The challenges of COVID-19 certainly haven’t helped, either. Think about it, we’re not moving around us much.
We are...
>> Working from home, instead of going into an office
>> Not going on normal errands, instead getting Amazon deliveries
>> Not gathering for church, workouts at gym, volunteering, etc. — instead we’re just using Zoom
>> Not traveling, instead we’re staying at home and “staycating”
>>Binge-watching television series since we can’t participate in our normal outings
And what are our muscles doing while we remain inactive all day long? Getting tighter and tighter!
And if you are like my new stretching students, you already know you need to stretch! You just haven’t made it a part of your daily life yet.
Today we’re going to change that. We’re going to STRETCH.
“But stretching hurts!”
When you begin stretching for the first time, you may come across that “spot”—muscles in your body that are really, really tight. And when you discover these muscles as you move through different stretches, it can shock you!
This once happened to me and my friend.
Three years ago, a good friend and I took a trip to Canyon Ranch, a spa resort in Arizona. We decided to take a “rolling” class that showed us how to stretch various parts of our bodies using a foam roller. What could go wrong?
Well… we didn’t know that rolling out our quads for the first time would feel this way… yes, it hurt!
In fact, the guy in front of us even got up and left—in the middle of the class!
That’s what happens when muscle tissue gets tighter and tighter over the decades without regular stretching. You get so “knotted up” that once you start stretching, it can be uncomfortable.
The good news?
The more you stretch, the better it feels. Because the more you stretch, the more you are loosening up that tight muscle tissue that caused the discomfort in the first place.
My friend? She was so nervous to roll out her quads after that first class at Canyon Ranch. But the next time she finally rolled her quads, she was surprised that it didn’t hurt like it did the first time!
It’s all about not giving up when you feel that initial discomfort. Keep going, keep stretching every day, and you will begin to notice REAL differences in how you feel!
Keep in mind: you should never push yourself to the point of injury. Listen to your body! If you feel like you’ve gone too far, pull back and take a break.
“But I don’t have time!”
A lot of people tell me that. But incorporating Assisted Stretching into your daily life isn’t about stretching for an hour every day. It’s about “multitasking”—incorporating stretches into your day while you have a few minutes to spare here or there!
Stretch while you wait for your coffee to brew in the morning. Stretch during your lunch break. Stretch while you call your sister. There are lots of little pockets throughout the day where you can stretch!
Speaking of quick stretch routines…
3 Beginner Level Stretches for a Daily 10 Minute Stretch Routine
You don’t need hours of your day to stretch! And I’m going to show you how with this easy 10 minute beginner-level stretch routine.
You can call on any of these stretches throughout the day if you find yourself feeling tight and stiff. You don’t need any special equipment—only yourself and your home.
As you move through these 3 stretches, pick your favorite (s) and make them a part of your daily life.
1. Doorway Shoulder Stretch:
Sit at a desk most of the day? This stretch is especially for you! It opens up your shoulders and chest cavity while improving your posture.
1. Stand 1 foot away from the doorway.
2. Place hands on the door frame with fingertips facing up and your palms at shoulder height.
3. Let your body gently fall forward into the doorway as you hang onto the doorway.
4. Hold stretch for about 10 seconds and repeat 2-3 times.
2. Kitchen Sink/Banister Stretch:
This fan-favorite stretch opens up your shoulders and chest cavity, while elongating your spine and relieving your low back, shoulders, and hips. I think you’ll really like this one!
1. Hold onto the edge of your kitchen sink or a stair banister, standing arms-length away.
2. While gripping onto the sink or banister, pull away by dropping your hips backward and dropping your head in between your elbows. Keep a slight bend in your knees.
3. Hold for 10 seconds and repeat 1 or 2 more times.
3. Seated Low Back Stretch
Grab an armless chair and let’s stretch! You can also do this on the sofa. This stretch lifts your upper body up and out of your hips, relieving low back and hip pain.
1. Sit up straight with a long, strong spine position.
2. Widen your knees apart while keeping feet placed firmly on floor.
3. Place one hand on the chair/sofa beside your hip.
4. Lean over to the side with your opposite arm lifted over the ear. Hold for 10 - 15 seconds.
5. Repeat on the other side.
6. Complete this stretch with each arm 5-10 times.
