Morning Total Body Stretching Routine

A total body stretching routine to eliminate aches and pains, improve movement, and feel younger. This routine follows a structured approach, moving from the spine to the lower body and then the upper body. Incorporates mindfulness and social features for enhanced effectiveness and engagement.

Powered byDeedit Logo

Program Modules

🧘

Spine Stretches

Stretches focusing on the spine, improving flexibility and reducing stiffness. Take slow, deep breaths throughout these stretches to enhance relaxation and mindfulness.

Lumbar Rotation Stretch

Daily

Lay on your back, knees bent, and gently rotate your knees side to side. Maintain a slow, controlled movement. Hold for 10-15 seconds per side, alternating for 60 seconds. Focus on your breath and the sensation in your lower back.

“Begin by lying on your back with knees bent. Gently drop your knees to one side, feeling the stretch through your lower back.”

activity

Cat-Cow Stretch

Daily

On all fours, alternate between arching your back (cow) and rounding it (cat). Inhale as you arch, exhale as you round. Hold each for 5-10 seconds, repeat for 60 seconds. Pay attention to the lengthening and shortening of your spine.

“Begin on your hands and knees. Inhale, drop your belly towards the floor, and lift your chest (cow).”

activity
🦵

Lower Body Stretches

Stretches targeting the hips, hamstrings, and groin. Remember to listen to your body and stop if you feel any sharp pain.

Hip Flexor Stretch

Daily

Kneeling, bring one foot forward and shift your weight to stretch the front of your hip. Hold for 30 seconds per side. Visualize releasing tension in your hips with each exhale.

“Kneel on one knee, bring the other foot forward, and gently shift your weight forward until you feel a stretch in the front of your hip.”

activity

Hamstring Stretch

Daily

Sit with one leg extended, reach towards your toes. Hold for 30 seconds per side. Imagine your hamstrings lengthening with each breath.

“Sit with one leg extended, reach towards your toes, keeping your back straight.”

activity

Hip Adductor Stretch

Daily

Pivot 90 degrees from the kneeling position, stretch the inner thigh. Hold for 30 seconds per side. Notice any sensations in your inner thighs and groin.

“From a kneeling position, pivot 90 degrees and gently stretch your inner thigh.”

activity
💪

Upper Body Stretches

Stretches for the upper back, neck, and shoulders. These stretches can help alleviate tension often built up from daily activities.

Thoracic Rotation Stretch

Daily

Sit with legs extended, cross one foot over the other knee, and rotate your torso. Hold for 30 seconds per side. Feel the gentle twist in your upper back and spine.

“Sit with legs extended, cross one foot over the opposite knee, and gently twist your torso.”

activity

Upper Trapezius Stretch

Daily

Sit with good posture, tilt your ear towards your shoulder and gently pull your head. Hold for 30 seconds per side. Focus on the release of tension in your neck and shoulders.

“Sit with good posture. Gently tilt your ear towards your shoulder and gently pull your head down.”

activity

Chest and Shoulder Stretch

Daily

Clasp hands behind your back and extend your chest upwards. Hold for 10 seconds and repeat. Feel the opening in your chest and shoulders.

“Clasp your hands behind your back and gently extend your chest upwards.”

activity

Shoulder Extension and Rotation

Daily

Raise both arms above your head, hold for 5 seconds. Rotate your hands to a 'W' position, hold for 5 seconds. Be mindful of any discomfort and adjust accordingly.

“Raise your arms above your head, hold for 5 seconds.”

activity