Flexibility Challenge Week 3: Combo Stretching

Welcome to the third week of our 30-Day Flexibility Challenge!

Throughout this challenge we’ll be working to make our bodies more mobile and flexible so that we can move better and stay pain-free. Staying flexible and mobile will help you keep getting stronger and healthier, and is so important!

Each week, we’ll have a different focus. During the third week, we’ll be doing a combination of dynamic and static stretching. Check out Week One and Week Two of the challenge if you missed them.

Combo Stretching

Combo stretching is not a specific or widely known term—it refers to the combination of dynamic and static stretching that we’re going to be doing this week.

The way this method of stretching works is like this: first, you’ll be stretching your muscles by doing 10 small pulses to open the muscle up a little bit. Immediately after your last rep, you’ll then hold the static stretch.

This approach will help to increase your range of motion while also lengthening the muscle.

You can this type of stretching after your workout or just on your rest day, but always make sure to warm up a bit first.

Week 3 Combo Stretching Routine

Complete 2-3 rounds of the following stretches. Remember to add the 10 pulses in before holding a static stretch for 30-45 seconds.

• Seated Hamstring Stretch
• Lunge for Hips & Glutes
• Inner Thighs
• Wall Downward Dog for Shoulders and Arms
• Spinal Twist
• Pancake Stretch
• Side Pancake Stretch

Seated Hamstring Stretch

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How to do it: Sit down on the floor with your legs extended. If your hamstrings are very tight, you probably need to keep a slight bend in your knees—this is totally fine at first. If you can, try and completely straighten your legs as you squeeze your quads and keep your core tight.

Reach your arms out towards your feet and slowly do 10 small pulses, breathing into each one and trying to reach deeper into the stretch. After the last pulse, hold the furthest position you can for 30-45 seconds.

Lunge for Hips & Glutes

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How to do it: Take a big step froward with your right leg and bend it so that you’re in a lunge position. Your left leg will be straight behind you. Do 10 small pulses in this position as you try and keep your core tight and glutes engaged. After the last pulse, hold the lowest position where you feel the deepest stretch for about 30-45 seconds.

Switch sides and repeat.

Inner Thigh Stretch

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How to do it: Sit down on the floor or ground. Sit in a butterfly position and wrap your fingers around your feet. Keep the back straight. Using your elbows, gently start pushing your legs out. Do 10 small pulses like that, then hold the position where you feel the deepest stretch for about 30-45 seconds.

Wall Downward Dog for Shoulders and Arms

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How to do it: Bend forward at your hips and put your hands on the wall in front of you at about shoulder-height. If you’re tight, your hands will be higher. Then gently start pushing your chest down and slightly forward so that you feel a nice stretch in your shoulders, arms, and upper back. Do 10 small pulses, then hold the position where you feel the deepest stretch for about 30-45 seconds.

Spinal Twist

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Before you start, please keep in mind that if you have a disc injury, skip this exercise!

How to do it: Lie down on your back, both legs straight. Cross your right knee over the left leg so that the knee is pointing left. Your right glutes will be off the mat. Use your left hand to carefully push the left knee and thigh towards the floor. Do 10 pulses like that, then hold the bottom position where you feel the most stretch in your back and glutes, for about 30 seconds.

Switch sides and repeat.

Pancake Stretch

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How to do it: Sit down on the floor or ground with your legs spread as wide as you can. Keep your back flat and fold at your hips, getting your chest as close to the floor as possible. Do 10 small pulses, then stay in the lowest position and hold it for 30-45 seconds.

Side Pancake Stretch Variation: 

Side Pancake Stretch

How to do it: Sit down on the floor or ground with your legs spread as wide as you can. Keep your back flat and lean towards one leg, getting your chest as close to your leg as possible. Do 10 small pulses, then stay in the lowest position and hold it for 30-45 seconds. Switch legs.