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Full Body Stretch ~ Action Plan

This stretch routine could be useful to anyone feeling stiff. Easily add it to your regimen. Very light, easy & beginner friendly. Remember, stretching will: ✔️ Lengthen & strengthen your muscles ✔️ Help injury prevention ✔️ Help flexibility Note: all equipment can be substituted for a chair 🪑

  • 20 minutes
  • Beginner
  • Plyometric Jump Box · Bench · Deck Step · Stability Ball
  • Full Body

Interests

Mobility Over 40's Pilates Posture

Exercises

Upper Body Stretches

Note: The equipment here can be substituted for a chair Change sides/direction each set

Rolling Shoulder Circle
Beginner
Shoulders
Set Time (s)
1 12
2 12
Upper Neck Stretch
Beginner
Trapezius
Set Time (s)
1 12
2 12
Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
2 12
Seated Bicep Stretch
Beginner
Biceps
Set Time (s)
1 12
Stability Ball Kneeling Chest Stretch
Beginner
Chest
Set Time (s)
1 12
2 12
Kneeling Arm Side Raise (One Arm)
Beginner
Shoulders
Set Time (s)
1 12
2 12
Thread the Needle
Beginner
Upper Back
Set Time (s)
1 12
2 12
Child's Pose
Beginner
Shoulders | Upper Back
Set Time (s)
1 12
Piriformis Stretch
Beginner
Hamstrings | Lower Back
Set Time (s)
1 12
2 12
Lower Back Rotational Stretch
Beginner
Lower Back
Set Time (s)
1 12
2 12

Lower Body

Note: Towel needed Change sides/direction each set

Quad Stretch
Beginner
Quadriceps
Set Time (s)
1 12
2 12
Sumo Squat Stretch
Beginner
Hip Adductors
Set Time (s)
1 12
Lunge Hip Flexor Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
2 12
Figure 4 Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
2 12
Lying Hamstring Stretch
Beginner
Hamstrings
Set Time (s)
1 12
2 12
Sitting Towel Calf Stretch
Beginner
Calves
Set Time (s)
1 12
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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