10-Minute Daily Stretch Routine
A 10-minute stretch routine based on habit formation and reinforcement principles to improve flexibility, increase blood circulation, and reduce muscle soreness.
Program Modules
Introduction & Habit Setting
Welcome and set your intention for a daily stretching habit. Implementation intention: 'I will do this stretch every morning after brushing my teeth'.
Introduction & Habit Setting
DailyWelcome and set your intention for a daily stretching habit. Implementation intention: 'I will do this stretch every morning after brushing my teeth'.
“Stretching increases your flexibility.”
Upper Body Stretches
Stretches focused on improving flexibility and range of motion in the shoulders and triceps.
Upper Body Stretches
DailyStretches focused on improving flexibility and range of motion in the shoulders and triceps.
Shoulder Stretches
Stretches for the shoulder muscles. Focus on deep breathing and feeling the stretch.
Left Arm Shoulder Stretch
DailyPull left arm across body and stretch with right arm for 20 seconds. Visualize releasing tension in your shoulder.
Right Arm Shoulder Stretch
DailyPull right arm across body and stretch with left arm for 20 seconds. Focus on maintaining a straight back.
Tricep Stretches
Stretches for the tricep muscles. Engage core for stability.
Left Arm Tricep Stretch
DailyLift left arm up and push back with right arm on elbow for 20 seconds. Increase stretch gradually.
Right Arm Tricep Stretch
DailyLift right arm up and push back with left arm on elbow for 20 seconds. Hold stretch, relax and breathe.
Lower Body Stretches
Stretches for hamstrings, quads, hips and glutes.
Lower Body Stretches
DailyStretches for hamstrings, quads, hips and glutes.
Standing Toe Touches
Toe touches to stretch hamstrings. Focus on maintaining a straight back as much as possible.
Wide Stance Toe Touches
DailyFeet shoulder width apart, reach towards toes for 20 seconds. If you can't reach your toes, reach for your shins.
Feet Together Toe Touches
DailyFeet together, reach towards toes for 20 seconds. Exhale as you reach down.
Standing Quad Stretch
Stretches for the quadriceps. Use a wall for balance if needed.
Left Leg Quad Stretch
DailyGrab left foot, point knee towards ground for 20 seconds. Engage your core and glutes.
Right Leg Quad Stretch
DailyGrab right foot, point knee towards ground for 20 seconds. Focus on keeping your hips aligned.
Lunge with a Reach
Lunge stretches with a torso twist. Maintain a stable core during the twist.
Left Lunge with Reach
DailyLeft leg forward, right leg back, right hand down, left hand up and twist for 20 seconds. Breathe deeply into the stretch.
Right Lunge with Reach
DailyRight leg forward, left leg back, left hand down, right hand up and twist for 20 seconds. Imagine lengthening your spine.
Pigeon Pose
Hip and glute stretch using pigeon pose. Support yourself with your hands or forearms.
Left Leg Pigeon Pose
DailyCross left leg in front, back leg straight, reach back up for 20 seconds. Relax your hips.
Right Leg Pigeon Pose
DailyCross right leg in front, back leg straight, reach back up for 20 seconds. Feel the stretch deep in your glutes.
Figure Four Stretch
Glute and hip stretch in a reclined position. Pull your leg closer for a deeper stretch.
Left Leg Figure Four Stretch
DailyLeft leg on right knee, grab under right leg and pull for 20 seconds. Maintain a relaxed posture.
Right Leg Figure Four Stretch
DailyRight leg on left knee, grab under left leg and pull for 20 seconds. Breathe deeply to increase flexibility.
Core and Back Stretches
Stretches focused on the core and back muscles to improve flexibility and reduce stiffness.
Core and Back Stretches
DailyStretches focused on the core and back muscles to improve flexibility and reduce stiffness.
Downward and Upward Dog
Transitioning between downward and upward dog poses. Feel the stretch in your hamstrings, calves, and lower back.
Downward Dog
DailyHold downward dog position for 30 seconds. Engage your core and lengthen your spine.
Upward Dog
DailyTransition to upward dog and hold for 30 seconds. Open your chest and engage your back muscles.
Seated Torso Twist
Seated twists for lower back stretch. Use your arm to deepen the stretch.
Left Side Torso Twist
DailyCross leg over and twist for 20 seconds. Inhale to lengthen, exhale to twist.
Right Side Torso Twist
DailyCross leg over and twist for 20 seconds. Keep your spine straight and your shoulders relaxed.
Conclusion & Reflection
Congratulations! Reflect on your experience and plan to continue your daily stretching habit. Loss aversion: 'Don't lose your streak!'.
Conclusion & Reflection
DailyCongratulations! Reflect on your experience and plan to continue your daily stretching habit. Loss aversion: 'Don't lose your streak!'.
What You'll Accomplish
- Improve flexibility
- Increase blood circulation
- Reduce muscle soreness
- Prevent muscle strain injuries
- Establish a daily stretching habit
- Increase body awareness
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