10 Minute Modern Stretch Routine For Gymnast Flexibility In 2 Short Weeks

Everyone wants to be flexible and mobile, but nobody wants to stretch. We get it.

After a long day at work, the last thing you want to do is put yourself through a torturous flexibility routine.

That’s why we’ve created this relaxing, quick, and effective stretching routine that’ll not only make you more flexible, but it’ll make you feel like a brand new body.

This routine takes only 10 minutes and loosens up all the most important parts of your body.

Without further ado, let’s get into the routine.

Seated shoulder stretch

This seated shoulder stretch is perfect for opening up your scapula, shoulders, and quads.

How to perform:

1. Sit on your legs with your feet tucked under. Start sitting tall with your back straight and legs relaxed.
2. Reach up with both arms in a straight angle above your head, keeping your arms and back straight.
3. Slowly lean forward and reach your arms toward the ground until your upper body is parallel to the ground and your arms are reaching as far forward as possible. You should feel a stretch in your upper back, shoulders, and traps.
4. Repeat back to starting position.
5. Do this for 1 minute and 30 seconds total.

Extended Puppy Stretch

To stretch your entire upper body simultaneously including your back, shoulder, and arms, do the extended puppy stretch. 

• Begin on all fours with your shoulders above your hands and your hips directly above your knees. 
• Bring your hands forward slowly as you lower your chest to the floor.
• Lower your body to the floor and extend your shoulders while keeping your arms off the floor. 
• Hold this position for 30 seconds. 
• Return to your starting position. 
• Repeat 3 times for a total of 1 minute and 30 seconds.

Hip openers

This stretch will open up your hips like no other.

How to perform:

• Start by sitting on the ground. Bring your feet tucked in towards your groin and touch both feet together.
• Try to bring in your feet as close as possible while gradually pushing down on your knees. Breathe in and out and focus on your breath.
• Alternate between pushing down on your knees and reaching as far forward as your can with both arms to get a full stretch.
• Do this for a total of 1 minute and 30 seconds.

Seated hamstring stretch

Your hamstrings are important to your range of motion within your legs. To stretch out your hamstrings:

• Sit on the floor with your feet straight out in front of you with your back up straight.
• Raise your arms above your head and begin to lean forward reaching as far as you can while still keeping your legs straight.
• Hold this position for 30 seconds with your toes pointed.
• Raise your arms back up as you rise back into your starting position.
• Repeat 3 times for a total of 1 min and 30 seconds.

Knee to chest stretch

This knee to chest stretch will help loosen up those glutes and lower back.

• Start by laying flat on the floor and lengthen your spine.
• Bring in one knee by bending it and hugging it close to your body while keeping the other leg extended.
• Try to relax with every breath and bring your knee closer to your body.
• Repeat with the other leg.
• Do each leg for 1 minute and 30 seconds for a total of 3 minutes.

Adductors stretch

A simple yet effective stretch for the inner and outer sides of your legs to increase in flexibility is the seated straddle stretch, and it may be the one you’re most familiar with. 

• Begin by sitting on the floor in a seated position with your legs extended to the sides.
• With both arms, reach to one side and grab hold of your foot, pulling your upper body as far as you can to that side.
• Repeat that on each side. 
• Hold this position for 60 seconds on each side for a total of 2 minutes.