Plan Stretching & Flexibility Routine
Complete step-by-step checklist to plan stretching & flexibility routine covering perform a light warm-up and stretch neck and shoulders, and essential action items.
Perform a light warm-up
Do 3-5 minutes of light walking or arm swings before stretching
Stretch neck and shoulders
Release tension in the neck and upper traps with gentle stretches
Open chest and upper back
Do cat-cow stretches or child's pose to flex the spine
Stretch lower back and torso
Perform lying or seated twists to release back muscles
Target hips and glutes
Perform deep lunges or pigeon pose to loosen tight hips
Stretch hamstrings & calves
Do forward folds or downward-facing dog to stretch legs
Hold stretches for 20-30s
Hold each pose statically without bouncing to lengthen muscles
Focus on deep breathing
Breathe slowly and deeply to help muscles relax into the stretch
Schedule 3-5 sessions weekly
Perform flexibility routine regularly for joint mobility
Hydrate after stretching
Drink a glass of water to keep muscle tissues hydrated
Log tight or painful zones
Note which joints are stiffest to target in future sessions