Eleven-Stretch Total-Body Flexibility Routine
Stretch from the neck and shoulders through the spine, hips, glutes, hamstrings, and hip flexors in ten minutes.
ORIGINAL VIDEO
10 Minute Total Body Stretch! [Daily Flexibility Routine for Beginners]
The source description publishes the complete 18-entry side-specific sequence, and complete English captions verify the eleven-action order, 30-second bilateral holds, setup, transitions, strap option, and beginner comfort guidance.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Upper-Trapezius StretchHold · about 1 min
Tilt one ear toward its shoulder for a 30-second upper-trapezius stretch, then switch.
- 02Comfortable Head Rolls5 reps · about 2.5 min
Draw slow, comfortable head rolls without dropping into a painful range.
- 03Standing Chest OpenerHold · about 30 sec
Clasp the hands behind the body and open the chest and front shoulders for 30 seconds.
- 04Cross-Body Shoulder StretchHold · about 1 min
Draw one arm across the chest for 30 seconds, then switch arms.
- 05Cat–Cow FlowHold · about 30 sec
On hands and knees, alternate cat and cow positions with slow breathing.
- 06Child’s-Pose StretchHold · about 30 sec
Sit the hips toward the heels and reach forward into a comfortable child’s pose.
- 07Supine Lower-Back RotationsHold · about 1 min
Lie on the back and lower both knees to one side for 30 seconds, then switch.
- 08Supine Piriformis StretchHold · about 1 min
Cross one ankle over the opposite knee and draw the legs inward for 30 seconds, then switch.
- 09Supine Hamstring StretchHold · about 1 min
Support one thigh or use a strap and hold a 30-second hamstring stretch per side.
- 10Half-Kneeling Hip-Flexor StretchHold · about 1 min
In half kneeling, tuck the pelvis and hold a 30-second hip-flexor stretch per side.
- 11Half-Kneeling Glute StretchHold · about 1 min
From the kneeling position, shift and rotate toward the front hip for a 30-second glute stretch per side.
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SAFETY
Choose comfort and control first
Use gentle pressure and a pain-free range. Avoid forcing neck rolls or spinal rotation, pad kneeling positions, and stop for sharp, radiating, dizzy, or neurological symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.