Essential 6-Minute Stretching Sequence for Immediate Muscle Relief

Most people have a “go hard or go home” attitude to exercise. After all, whether you want to build muscle, get strong, burn fat, or improve your endurance, your workouts will invariably involve some discomfort.

That’s not to say that it has to be hell to be healthy. However, squeezing out an extra rep of squats or pushing yourself through an intense cardio session is not always pleasant, even if it is satisfying and rewarding.

And yet, one of the best things you can do for your fitness is actually one of the easiest; I’m talking about stretching.

Stretching is good for many aspects of your health and fitness, including (1):

• Increased flexibility and mobility
• Better range of motion
• Reduced muscle tension
• Better joint health
• Improved circulation
• Improved posture
• Lower risk of injury
• Reduced stress
• Better sleep

Yet despite these proven benefits, many exercisers don’t stretch enough, and some don’t stretch at all!

I’m a 30-year veteran personal trainer and I’ve heard every imaginable excuse for not stretching. However, the most common reason people give for not stretching is that they don’t have time.  

This is understandable as stretching often seems very time-consuming. Many people think that they must hold each stretch for several minutes and that all major muscles should be stretched equally. It doesn’t help that some stretching routines last 30 minutes or more.

The truth is that you only need to hold a stretch for 30 seconds for it to be effective, and not all of your muscles need stretching.

In this article, I’m going to share a six-minute stretching sequence designed to reduce tension in the muscles that need it most. So, think you don’t have time to stretch? Think again!

Six-Minute Stretching Routine for Flexibility and Recovery

There are lots of things you can do that make stretching less effective. However, by far and away the biggest stretching mistake most people make is not stretching at all! Short, tight muscles can be a source of pain and injury, and often don’t function as they should. They can also hurt your posture and may even affect your emotions and mindset.

Despite this, stretching is at the end of many exerciser’s to-do lists. This is usually because they think that they don’t have time to stretch.

I’ve designed this routine to be the solution to this barrier. Taking just six minutes, it will fit seamlessly into even the busiest schedule.

Six-minute No Excuses Stretching Routine

1. Standing calf stretch
2. Standing quadriceps stretch
3. Kneeling hip flexor stretch
4. Supine hamstring stretch
5. Supine glute/lower back stretch
6. Prone cobra stretch
7. Standing doorway chest stretch

Hold each stretch for 30 seconds, which studies suggest is long enough to improve your flexibility (2). Do this routine daily for best results.

Opportunities to perform this stretching sequence include:

• After your strength or cardio workout
• While waiting for your kids or partner to get ready
• While watching TV
• Before going to bed
• At work during your coffee or lunch break

Exercise Instructions and Tips

While you don’t need to spend hours stretching to improve your flexibility and speed up recovery, you must stretch correctly if you want to get good results. This goes beyond simply doing each exercise correctly; you also need to adopt the right mindset.

So, to get the most from the six-minute stretching sequence outlined below, make sure you:

Breathe slowly and evenly – short, rapid breaths trigger your “fight or flight” response, which increases muscle tension.

Do not tense your neck, jaw, or any other body parts – make a conscious effort to release tension from all around your body, and not just the muscles you are stretching.

Ease off if you feel any burning or shaking – these symptoms suggest your muscles are overstretched and you could be doing more harm than good. Ease off to where you feel tension in the target muscle but not discomfort.

Stretch mindfully – the mind-muscle connection is not just useful for bodybuilding; it can also enhance your flexibility. Picture your muscles lengthening and relaxing to get even more from your stretching routine.  

Don’t forget your posture – don’t get so focused on the muscles you are stretching that you forget about the rest of your body. Maintain good posture and alignment regardless of which muscles you are stretching.

Related: 7 Stretching Mistakes Everyone Makes (And How to Avoid Them)

Putting these tips into practice will make each and every six-minute stretching sequence even more effective!

1. Standing Calf Stretch

If you wear high heels, do a lot of walking or running, or spend a lot of time seated, there is a good chance that you have tight calves.

Calf tightness not only prevents your ankles from moving freely but can also affect your knees. That’s because the longest calf muscle – the gastrocnemius – crosses your ankle AND knee joint. Time spent stretching your calves is time well spent, so don’t neglect this small but critical muscle group.

How to Do It:

1. Stand on the edge of a non-slip, sturdy step so your heels are free to move.
2. Keeping your legs straight, gently lower your heels down below the level of your toes.
3. Hold this position for 30 seconds, deepening the stretch as you feel your calf muscles relax.
4. Make sure you are pressing both heels down evenly.
5. No step? No problem! You can also do this exercise with your heels on the floor and leaning forward against a wall.

2. Standing Quadriceps Stretch

The quadriceps are a large, powerful muscle group located on the front of your thighs. It comprises four muscles and is responsible for extending your knee and flexing your hips. Thigh quads can affect your knee health and function, so it’s essential to keep this muscle flexible and free from unwanted tension.

How to do it:

1. Using a wall or handrail for balance, stand with your feet together and knees slightly bent.
2. Bend one leg and reach back to hold your foot.
3. Keeping your knees together, gently pull your foot toward your butt until you feel a stretch in the front of your thigh.
4. Hold this position for 30 seconds, deepening the stretch as you feel your quads relax.
5. Switch legs and repeat.
6. Pull your bent knee slightly backward and press your hips forward to deepen the stretch if necessary.

3. Kneeling Hip Flexor Stretch

Tight hip flexors affect almost everyone who spends a lot of time sitting. Tightness in these critical muscles doesn’t just make your hips less mobile but is a leading cause of lower back pain.

Short, restricted hip flexors pull your lower back into a rounded position, putting unwanted stress on your lumbar spine and making you look like you are sitting even when you are trying to stand up straight.  

How to Do It:

1. Kneel down and take a step forward so both knees and hips are flexed to 90 degrees.
2. Keeping your torso upright, ease your hips forward until you feel a stretch in the target muscles.
3. Hold this position for 30 seconds, deepening the stretch as you feel your quads relax.
4. Switch legs and repeat.
5. Place a folded towel under your knee for comfort if required.

4. Supine Hamstring Stretch

And the award for the muscle most likely to be tight goes to…the hamstrings! Located on the back of your thighs, tight hamstrings are another leading cause of lower back pain.

Working with the hip flexors, the hamstrings pull your lower back into a rounded and mechanically unsound position. If your lower back rounds during squats, deadlifts, rows, etc. tight hamstrings are a likely cause.

How to Do It:

1. Lie on the floor with your legs straight and together.
2. Lift one leg until it’s roughly vertical.
3. Hold the back of your raised knee and gently pull your leg toward you.
4. Hold this position for 30 seconds, deepening the stretch as you feel your hamstrings relax.
5. Switch legs and repeat.
6. You can also do this stretch by looping a towel or yoga strap over your foot.

5. Supine Glute/Lower Back Stretch

While all of the stretches in this routine should feel good, this one should be especially rewarding as it targets the muscles that are often responsible for lower back stiffness and pain. Do this exercise to break up long periods of sitting or any time that your lower back feels tight or achy.

How to Do It:

1. Lie on your back with your legs straight and together.
2. Bend your left leg and place your foot next to your right knee.
3. Reach across your body with your right arm and grasp your left knee.
4. Pull down on your knee and twist your lower body to the right as far as comfortable while keeping your shoulders flat on the floor.
5. Hold this position for 30 seconds, deepening the stretch as you feel your muscles relax.
6. Switch sides and repeat.

6. Prone Cobra Stretch

The prone cobra stretch is a variation of a traditional yoga pose. It targets the rectus abdominis (abs) muscles, as well as the lower back and hips. Most people spend a lot of time in a flexed or hunched position. This puts a lot of strain on your lower back and can ruin your posture. This exercise is the antidote.

How to Do It:

1. Lie on your front with your legs straight and hands flat on the floor, directly beneath your shoulders.
2. Lift your head and then gently push with your arms to lift your upper body off the floor. Extend your lower back as far as feels comfortable.
3. Make sure your hips stay down and that you don’t turn this exercise into a push-up. Alternatively, you can rest on your elbows.
4. Hold this position for 30 seconds, deepening the stretch as you feel your muscles relax.

7. Standing Doorway Chest Stretch

It’s easy to see when someone has tight pectoralis major (pec) muscles. Making up the bulk of your chest, these muscles can pull your shoulders forward and rotate your arms inward, leading to a slouched, hunched posture. This is not only unattractive but can prevent your shoulders from moving freely and is a leading cause of shoulder pain.

How to Do It:

1. Stand in an open doorway and place your forearms on the vertical door frames so your elbows are level with your shoulders and your palms are flat.
2. Adopting a staggered stance, gently push your chest between your arms until you feel a stretch in the front of your shoulders and pecs.
3. Hold this position for 30 seconds, deepening the stretch as you feel your muscles relax.
4. Move your arms up or down the doorframe to target different parts of your chest.

Closing Thoughts

Contrary to what you may think, you DO have time to stretch. After all, this full-body sequence should take no more than six minutes and it includes exercises for all your major muscle groups.

That said, if you have a few extra minutes, you’ll undoubtedly benefit from doing some additional stretching as flexibility training is so crucial for long-term fitness and health. So, if you can do more, you should.

Further reading:

• Partner-Assisted Stretching: Just Lazy or the Key to Optimizing Your Flexibility?
• 5 Life-Changing Stretches for People Who Sit All Day
• How Much Stretching Is Too Much? The Science Behind Overstretching and Safe Stretching Practices

References:

1. Arntz F, Markov A, Behm DG, Behrens M, Negra Y, Nakamura M, Moran J, Chaabene H. Chronic Effects of Static Stretching Exercises on Muscle Strength and Power in Healthy Individuals Across the Lifespan: A Systematic Review with Multi-level Meta-analysis. Sports Med. 2023 Mar;53(3):723-745. doi: 10.1007/s40279-022-01806-9. Epub 2023 Jan 31. PMID: 36719536; PMCID: PMC9935669.
2. Moustafa IM, Ahbouch A, Palakkottuparambil F, Walton LM. Optimal duration of stretching of the hamstring muscle group in older adults: a randomized controlled trial. Eur J Phys Rehabil Med. 2021 Dec;57(6):931-939. doi: 10.23736/S1973-9087.21.06731-9. Epub 2021 May 18. PMID: 34002974.

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