Follow-Along Gymnastics-Inspired Stretch Routine

Meant to help you release soreness, stiffness, and tension so you can elongate your muscles as they grow stronger after a workout. I do this @trainlikeagymnast stretch routine almost nightly and I’ve gotten a lot of requests for it.

⚠️STRETCH BREAKDOWN⚠️

🚿🏃‍♀️ Stretch after a workout or hot shower

1️⃣ LUNGE
• Chest up
• Push hip away from thigh
• Square hips

2️⃣ STFF
• Put foot flat against something
• Leg straight, add pressure
• Twist torso, move hip

3️⃣ QUADS
• Start same arm same leg
• Chest up if possible
• Switch to opposite arm opposite leg
• Aim to feel the front of the hip

4️⃣ OVERSPLITS
• Only your heel elevated
• Front leg straight
• Keep shoulders over hips
• Back leg should not cross the center body line

5️⃣ MIDDLES & FROG
• Keep a straight line from foot to foot
• Baby rock for a different stretch
• Keep legs straight

6️⃣ SEATED STRADDLE
• Keep legs externally rotated
• Keep legs straight
• Back flat in pancake, no rounding

7️⃣ BUTTERFLY
• Push knees down with hands or elbows

8️⃣ PIKE
• Keep legs straight
• Back flat at first, then round
• For a deeper stretch, flex feet

9️⃣ SHOULDERS (not shown in video)
• Place hands on elevated surface
• Push armpits to floor
• Keep core engaged
• Lean to one side to stretch lat

🔟 BRIDGE & PLOW
• Arms straight
• Push armpits past wrists
• Squeeze glutes & lift up for active stretch
• If advanced, legs straight
• Keep neck straight
• Hold back in plow for extra push

⏰ LENGTH:

  • Beginner: 30 seconds

  • Intermediate: 45 seconds

  • Advanced: 1-5 minutes

Background Music: Ikson Official

Danielle Gray