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Full Body Stretch ~ Action Plan

Feeling stiff? This stretch routine is perfect for you! It’s beginner-friendly and easy to add to your regimen. Remember, stretching can help lengthen and strengthen your muscles, prevent injuries and improve flexibility. All you need is a towel, chair and about 20 mins.

  • 20 minutes
  • Beginner
  • Full Body

Interests

Mobility Over 40's Pilates Posture

Anatomy

Equipment

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Body weight

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Upper Body

I’ve organised the routine to you can transition smoothly from one exercise to the next. And if you don’t have the equipment, no worries! You can use a chair instead 😊

Rolling Shoulder Circle
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Upper Neck Stretch
Beginner
Trapezius
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Upwards Salute
Beginner
Upper Back | Shoulders
Set Time (s)
1 12
Rest - 00:10
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Seated Bicep Stretch
Beginner
Biceps
Set Time (s)
1 12
Rest - 00:10
Stability Ball Kneeling Chest Stretch
Beginner
Chest
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Kneeling Arm Side Raise (One Arm)
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Thread the Needle
Beginner
Upper Back
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Child's Pose
Beginner
Shoulders | Upper Back | Lower Back
Set Time (s)
1 12
Rest - 00:10
Piriformis Stretch
Beginner
Hamstrings | Lower Back
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Lower Body

Now we’ll move onto the legs & glutes. Heads up: Towel needed

Quad Stretch
Beginner
Quadriceps
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Sumo Squat Stretch
Beginner
Hip Adductors
Set Time (s)
1 12
Rest - 00:10
Static Lunge Hip Flexor Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Laying Figure 4 Hip & Glute Stretch
Beginner
Quadriceps | Hamstrings | Glutes
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Laying Supinated Single Leg Hamstring Stretch
Beginner
Hamstrings
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Sitting Towel Calf Stretch
Beginner
Calves
Set Time (s)
1 12
Rest - 00:10
2 12

Created by

Leon Ward’s BurnIt
Personal trainer

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