Nine-Stretch Beginner Full-Body Routine
Move from the lower back and hips through the hamstrings, upper back, chest, and neck in eight gentle minutes.
ORIGINAL VIDEO
8 Minute Stretching Routine For People Who AREN’T Flexible!
Nine hand-authored source chapters and complete English captions verify every stretch, order, bilateral changes, 30-second holds, beginner setup, strap options, alignment, and 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.
- 01Supine Lumbar Rotation StretchHold · about 1 min
Lie on the back and guide one bent knee across the body for 30 seconds, then switch sides.
- 02Supine Hamstring StretchHold · about 1 min
Support one thigh or use a strap, extend the knee to a comfortable hamstring stretch for 30 seconds, then switch.
- 03Supine Piriformis StretchHold · about 1 min
Cross one ankle over the opposite knee and draw the legs inward for 30 seconds, then switch.
- 04Half-Kneeling Hip-Flexor StretchHold · about 1 min
In half kneeling, tuck the pelvis and hold a comfortable front-hip stretch for 30 seconds per side.
- 05Half-Kneeling Hamstring StretchHold · about 1 min
Shift the hips backward over the rear knee, lengthen the front leg, and hold a kneeling hamstring stretch for 30 seconds per side.
- 06Thread-the-Needle Upper-Back RotationHold · about 1 min
From all fours, thread one arm under the body into upper-back rotation for 30 seconds, then switch.
- 07Child’s-Pose Back StretchHold · about 30 sec
Sit the hips toward the heels and reach the arms forward in child’s pose for 30 seconds.
- 08Kneeling Upper-Back ExtensionHold · about 30 sec
Place fingertips behind the head, open the elbows and chest, and extend the upper back comfortably for 30 seconds.
- 09Upper-Trapezius StretchHold · about 1 min
Tilt one ear toward its shoulder for a gentle upper-trapezius stretch, hold 30 seconds, then switch.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Every position should feel gentle and sustainable. Use a bent knee or smaller range where needed, avoid bouncing, and stop any stretch that causes sharp, radiating, or neurological symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.