Buzz
A week ago, I realized I could reach my toes (and perhaps you can as well). Previously, I never felt stretching offered much benefit, and I’m aware it doesn’t significantly prevent injuries or boost performance. However, I believe in practicing what I preach, especially when it comes to trying activities you dislike to see if they might have value. So, I’ve been stretching. And I might even be starting to enjoy it.
My first step was to locate a stretching program or at least a consistent routine. Much of the readily available stretching advice is fragmented—tips like “Do this stretch for tight hamstrings.” I’m not aiming to become a ballerina or a yoga expert; I simply want mobility exercises that benefit my lifting routine and daily activities.
I decided on this routine, which I discovered on the r/flexibility subreddit. It’s intended to be performed two to three times weekly, though the instructions mention you can do it daily if preferred. The routine is described as a set of stretches targeting common “tight spots,” but it’s adaptable—you can add stretches you find necessary and skip those you don’t.
My Daily Stretching Routine
These are the stretches I’ve chosen. While most are from the original program, I’ve customized a few to target the specific muscles I need to focus on.
Upper Body Stretches
Shoulder dislocates (I dislike the name; no actual shoulder dislocation occurs)
Thoracic mobility using a foam roller (No video, I simply lie over it)
Rear hand clasp, where you attempt to touch one hand to the other behind your back
Wrist and bicep stretch performed against a wall
Lower Body Stretches
Standing toe touch
One-leg pike (I place my heel on a table)
Standing quad and hip flexor stretch
Kneeling lunge (similar to a front split, though I’m far from reaching the ground)
Pancake stretch
W-sit
If you’d like to try the original routine, you can find a video here. For those interested, here are the changes I made:
I removed the calf stretch since my ankle mobility is already excellent. I also skipped the lying cross because I can perform the “advanced” version without understanding what I’m supposed to feel. I added the toe touch to focus on improving my hamstring flexibility. The standing quad stretch was included to provide an alternative way to target my hip flexors, aside from the kneeling lunge.
I replaced the first two stretches (shoulder backbend and spine backbend) with other exercises that I find more effective for those muscle groups: PVC dislocates and foam rolling.
The final addition is the W-sit, a position I’ve found comfortable since childhood. (While it can indicate weak core strength in some children, for me, it reflected good hip mobility.) After knee surgery, I stopped doing it, and now I can’t quite achieve that position without feeling a stretch in my thigh. To work on this, I end my stretching sessions by W-sitting with a small pillow under my butt. I only need a bit more flexibility to comfortably relax in this position again.
My Stretching Objectives
While my shoulder mobility is decent, there’s room for improvement. I’m optimistic that the shoulder stretches will make overhead lifts feel more comfortable.
If I can master the rear hand clasp again or even enhance it, putting on a back-zip dress without assistance will become much simpler.
Improving my hamstring flexibility will make certain unconventional lifts, like the Kelly snatch and the Mansfield lift, easier to execute. Both require bending over with straight knees, which many find difficult. I thrive on such challenges.
Enhancing my inner-thigh flexibility, particularly with stretches like the pancake, could improve my positioning for sumo deadlifts.
Fingers crossed that this routine pays off. The entire session takes roughly 20 minutes, and I’ve been incorporating it into my bedtime routine to unwind and relax. More updates to come, but for now: Does anyone have a favorite stretching routine? What makes it stand out, and what improvements have you noticed?
