The One Where I Share with You One of My Favourite Quick and Easy Stretch Routines
To ensure your safe practise you are advised to read through and follow my Guidelines For Practice, before starting this routine. (click here for Guidelines).
This gentle routine systematically works down through your whole body stretching and releasing tension from head to feet. It is simple and easy to do alongside being an excellent routine for those who are less physically strong/able. Remember always to move slowly and smoothly throughout the routine, stretching to your maximum without pain and resting whenever you need to.
Practice each exercise three times. On the second attempt extend the stretch and on the third see if you can hold the stretch for at least 10 seconds while breathing deeply. When holding each position focus on softening into the stretch each time you breathe out.
This routine is practiced from Tadasana/ Mountain pose, a standing position practiced in Yoga. If you have never practiced Yoga or Tadasana before then click here for instructions on how to practice. It is a simple standing position that will help you to not only get the most out of this routine but also will help you develop a healthy and strong posture.
When you are ready to begin, come into Tadasana with your feet hip width and then…
Neck Exercises
Start by stretching up through the crown of your head. Drawing your chin back a fraction towards the back of your neck, so that your neck and spine are nice and straight. Then, moving slowly and smoothly, bring your right ear down towards your right shoulder. Keeping your chin tucked in slowly turn your face to the right bringing your chin round over your shoulder. Make sure your shoulders are still, low and wide throughout. Then bring your head back to centre, looking forward once again.
Now, repeating on the other side. Lifting up through the crown of your head with your chin drawn back, bring your left ear down towards your left shoulder, turn your face towards the left bringing your chin over your left shoulder now while keeping your shoulders still, then bring your head back to centre.
Practice three times on each side. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
Re-check Tadasana/Mountain Pose, ready to work some shoulder exercises now.
Shoulder Exercises
Moving slowly and smoothly, whilst keeping your head centre and still, raise both your shoulders up towards your ears, and then roll your shoulders as far forward as you can. Relax your shoulders down.
Now lift your shoulders up to your ears, head centred and still, and then roll your shoulders back as far as you can. Relax your shoulders slowly down.
Practice three times both forward and back. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
If you find your legs ache from standing you can ease them out by giving them a shake before re-checking your posture in Tadasana. Ready to work some arm exercises now.
Arm Exercises
Bring both your arms out to the side at shoulder height. Hold your arms out to side whilst stretching/pushing your palms away from you, drawing your fingers in towards your face, stretching through your arms. Then as you relax your palms and hands slowly and smoothly lower your arms down alongside your body, and relax.
Practice three times. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath. As you lower your arms down feel any tension draining down through your arms, hands to the floor.
To ease out your back if you need to , slowly smoothly twisty from side to side letting your arms flop around your body, nice and loose. Then come back to centre, re-checking your posture ready to work a gentle rotation of the spine.
Spinal Rotation
From Tadasana (lifting up through your spine), with your feet flat on the floor, slowly smoothly twist your torso to the right, looking over your right shoulder. Keep your chin tucked in as you stretch up through the crown of your head and your shoulders relaxed low and wide. Then slowly smoothly come back to centre.
Lifting up through your spine, slowly twist your torso to the left now, looking over your left shoulder. Keep your chin tucked in as you stretch up through the crown of your head and your shoulders relaxed low and wide. Then slowly smoothly come back to centre.
Practice three times. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
Ease out your legs if you need to then re-check your posture in Tadasana, ready to work a gentle side bend of the spine.
Spinal Lateral Stretch
From Tadasana, lift up through the spine with your shoulders relaxed low and wide. Then slowly smoothly bend to the right, sliding your right hand down the outside of your right leg. Then slowly smoothly come back to centre. As you bend make sure that your left hip and shoulder don’t roll forward. Keep your shoulders, knees and hips in alignment.
Then, from Tadasana work the other side. Lift up through the spine with your shoulders relaxed low and wide. Then slowly smoothly bend to the left, sliding your left hand down the outside of your left leg. Then slowly smoothly come back to centre. As before, make sure this time that you right hip and shoulder don’t roll forward. Keep your shoulders, knees and hips in alignment.
Practice three times. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
Returning back to Tadasana ready to loosen the hips
Hip Loosening including an extension of the spine
With your hands on your hips begin to make a slow, smooth circle with your hips. Make a large circle by pushing your hips towards the right, then as far back behind as you can, then to the left and finally out in front of you as far as you can.
Practice three times starting to the right and then three times to the left. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
Ease out your legs by practising some tip toes and heals (coming up onto your toes and then back onto your heals, 3 times) or by giving your legs a gentle shake. Then return to Tadasana ready to work a lovely forward bend of the spine.
Spinal Flexion including a semi inversion
CAUTION: If you suffer from a slipped disk, sciatica or a serious back problems you are advised to work the forward bend just to the point where you rest with you hands on your knees.
Position your feet as wide apart as you comfortably can with your toes pointing forward. Place your hands onto your outer thighs. Then with a straight spine and flat back bend forward from the hips whilst sliding you hands down your legs to your ankles. When you have stretched down as far as you comfortably can, them draw your chest and chin in whilst pushing your hips up. Straighten your legs whilst keeping your knees soft.
Then slowly, smoothly with a straight back and spine come back up to centre/ Tadasana. Re-check your posture in Tadasana.
Practice three times with the breath. Exhaling as you bend forward and Inhaling to come up. On the second repetition, see if you can ease a little deeper into your stretch and on the third repetition, see if you can hold the stretch for at least 10 seconds while breathing deeply. As you hold see if you can soften and relax into the stretch with each out breath.
Return to Tadasana, re-checking your posture ready to finish the routine with a strengthening and balancing exercise.
Ankle and Feet Strengthening Including a Balance
Start in Tadasana with your feet hip width apart. Moving slowly and smoothly bring both your heals in towards each other, then your toes, then your heals until your feet are together.
Now come up onto your tiptoes and then back down onto your heels.
Practice three times; on your second attempt extend the stretch in your toes and on your third attempt hold the stretch for at least 10 seconds while breathing deeply. Whilst holding the position choose a spot on the floor upon which to focus your gaze and aid your balance.
Finish in Tadasana, taking a few deep breaths, allowing yourself to absorb the goodness from your practise.
Namaste