15 Minute Daily Stretch Drill
This 15 minute full body stretch was inspired by strength and mobility coach Alejandro Matias. He shared it. I tried it, customized it, and I’ve been including it in my routine. 15 moves, 45 seconds active and 15 seconds rest/transition.
The Sequence
V-sit with pulse: Let’s start by sitting on a mat with legs in a V position, so feet spread wide, leg straight. Take both hands outside of the right thigh and pulse twice, leaning as far forward as you can, and do the same thing on the left side. I like to flex my feet to get full engagement on the legs in this pose. See what works for you. You can flex or point the feet.
Cobbler’s Pose: Now shift the legs until the soles of the feet are facing each other, forming a diamond shape. If soles of the feet touch, that’s great, but they don’t have to. You can stay here and let gravity open up the hips, or you can grab on to the feet and open them up like a book that should encourage the knees to move closer to the ground. But Don’t push on the knees directly. You can start hinging the hips forward, back is straight, and then round the back on an exhale.
90/90: From Cobbler’s pose, use the hands for support as you lean back and take the left leg and place the inside of the thigh on the ground, now the pinky side of the foot is facing the sky, left big toe on the ground. Your legs are now in a 90/90 position. Now windshield wiper the legs, so the right inner thigh is on the floor. The farther your foot is from the hip, the more intense this pose will be.
Table top with dynamic upper back stretch: Start on all fours. Place the left hand on the neck and take the elbow to point to the sky. Gaze follows your elbow. Now take the left elbow, and place it as close to the right elbow as possible. Repeat a few times at your own pace.
Table top with dynamic upper back stretch left side: Place the right hand on the neck and take the elbow to point to the sky, opening the upper back. Slowly work your way to your maximum capacity. Now take the right elbow, and place it as close to the left elbow as possible.
Downward facing dog: From all fours, push the hips back for downward facing dog. Let’s make this a dynamic dog and see what feels good for you. Maybe bending the knees feels good on the lower back, move hips from side to side, or bend one knee and the other. Breathe and play.
Cobra: From down dog, we go into plank and transition to Cobra. Belly on the floor, hands underneath the shoulders. Inhale and lift up the chest. There’s very little weight on the hands. Push the shoulder blades down and look straight ahead.
Child’s Pose: Push the hips back, knees on the floor. If you feel like your shoulders need some attention, put more weight forward and think of the chest melting on the ground. If you want more hip openers, push the hips back and maybe have the knees wider apart.
Hero’s Pose: Lift up the chest and sit on the shins in hero’s pose. You can place the hands on top of the thighs, back straight, feeling the stretch on the tops of the feet, ankles, and thighs, or you can clasp the hands behind you to add an opening to the chest and back. Wherever you are, breathe deeply and exhale deeply. No rush.
Seated Side-stretch: Sit in a comfortable cross legged position. Knees bent and feet in front of you. Take the right hand next to the right hip for a side stretch. Extend the left hand and look under the arm to the sky. You can keep the right hand close to the hip or bring it farther out and push the floor away from you as the left torso pushes against it. That deepens the stretch for me.
Seated Side-stretch Left: I like to switch legs here, so I take the foot that’s closer to the groin and switch it with the other leg position, so now the other leg is closer to me. Take the left hand next to the left hip, right arm overhead and lean to the left. Find the hand distance that gives you the resistance you want, and don’t forget to breathe.
Reverse table top: Place the feet on the ground, butt on the ground, knees bent. Place the hands behind you, fingers pointing at your feet. Inhale and lift up the hips off the ground. Lift until you can get the front body as close to a table top. You’re using the legs, arms, and core, to lift up. Whole body feels alive. You can choose to hold the pose or bend the elbows for push-ups.
Reverse table top to wild thing: Soles of the feet and butt on the ground, take the right hand behind you, fingers face away from the feet. Left hand is off the ground this time. Exhaled and inhale lift the butt of the ground while the left hand reaches up and back. Back to starting position and repeat on the other side, left hand behind you, fingers facing away from the feet, inhale and lift. Repeat a few times and use the breath to guide your movements.
Lunge: Take the right foot forward, bend the front knee, back foot straight behind you, back knee on the floor, top of the foot on the floor. Lean the hips forward, but keep the back straight, knee over ankle. You can extend the left arm up next to the ears, or both hands up. If your hip flexors are feeling good, place the hands on the front thigh and, lift up the back knee. This is quite an intense stretch on the left hip flexor and the top of the foot so be careful.
Lunge on the left side: Take the left foot forward, bend the knee, back foot straight behind you knee on the floor. Choose an arm position that feels right for you. If you lifted up the back knee on the other side and you want to try it here, go ahead.
I hope you feel energized and lighter. Thanks to Coach Matias for sharing this stretch drill online. And Thank yourself for taking care of your body today.