Stretching Routine to Do Each Week

Written By Shelby Clites

1. Neck and Shoulder Release

Sit upright and slowly tilt your head toward one shoulder.
Hold for 20 seconds.

Benefits:

  • Relieves tension

  • Reduces headaches

  • Improves posture

2. Hip Flexor Stretch

Step one foot forward into a lunge and gently press your hips forward.

Hold 30 seconds each side.

Benefits:

  • Reduces lower back pain

  • Improves mobility

  • Counteracts sitting

3. Hamstring Stretch

Sit with one leg extended and reach toward your toes.

Hold 20–30 seconds.

Benefits:

  • Improves flexibility

  • Supports lower back health

4. Spinal Twist

Sit upright and twist gently toward one side while keeping your spine tall.

Hold 20 seconds each side.

Benefits:

  • Improves spinal mobility

  • Supports digestion

External Resources

American Council on Exercise stretch library
https://www.acefitness.org/resources/everyone/exercise-library/

Mayo Clinic stretching guide
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

Shelby Clites
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