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My 5 Minute Stretching Circuit

By Greg Brookes

5 Minute Stretching Circuit
Happy Wednesday to you.

Sure is a windy one today, almost got hit by a falling tree branch in the park!

OK, do you want to make stretching easier?

Yes…then start performing a stretching circuit.

Here’s an example of my evening routine…

  • Pigeon Lunge
  • Seated Hamstring & Lats
  • Prone Quad
  • Deep Lunge Hip Flexors
  • Spinal Rocks

I set my timer and perform each stretch for 30 seconds on each side. Total circuit: 5 mins

I just perform the circuit once and I’m done…BOOM ๐Ÿ™‚

Watch the Deep Lunge Hip Flexor Stretch below:

Also the Pigeon Lunge Stretch:

A few important points:

1. Everyone is different

My stretching routine may not suit you. You will need to choose stretches that compliment your body and tight areas. Stretch your tight areas and leave the already flexible areas alone to restore balance.

2. Breathe Deep and Relax

Stretching is only effective when you relax. Don’t fight the stretch. Learn to breathe deeply into each stretch. You will get better results stretching in the evening when you are more relaxed than after your workout.

Putting together a stretching circuit will keep your flexibility on track and ensure that you complete your stretches quickly and effectively.

So give it a try, and let me know how you get on.

Take care,

Greg

To see more posts about prehab/rehab workouts, go here.

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  1. Tom Avatar
    Tom

    The pigeon lunge stretch is the best stretch I have found to stretch a tight glute. Thanks for sharing this knowledge.

  2. June Chellar Avatar
    June Chellar

    Hi Greg,
    These are really great stretching routine exercises.. I do kettlebell swings 3 times a week and I started doing your stretches after my workout routine with kettlebells each time, specially Pigeon Lunge and Spinal Rocks.
    Thank you!

  3. Gary Choc man Avatar

    Thanks for this, my pelvis is twisted and very tight on the right so this helps.
    My right abs feel tight too, and my ribs are twisted to the right, are there anything else you can suggest I try ?
    Many thanks

    1. Greg Brookes Avatar

      Hi Gary, yes you need to focus daily on your mobility especially the areas that are restricted. Take a look at these mobility moves

  4. martine Avatar
    martine

    In my yoga class we do the pigeon lunge in an angle of 90 degrees parallel to the mat. But when I do this your way it is easier to move your leg to 90 degrees. I don’t have to place my body in the middle then.

  5. Eriko Avatar
    Eriko

    Hi Greg!
    I hate stretching, but it’s very important, I must do.
    So, I do make routine circuit at last workout.
    By the way, I can’t imaging about “Spinal Rock”.
    Could you please tell me the details of Spinal Rocks for stretching.
    Thank you.

    p.s. I’ll glad to search the techniques on your blog from a glossary.
    (I’m sorry about grammatical mistakes(-๏ฝก-;)

    1. Greg Brookes Avatar

      Thanks Eriko, spinal rocks help mobilise the spine and involve rocking backwards and forwards on your back with your knees pulled up towards your chest. There are lots of variations but this is the simplest to explain.