Equipment needed: Chair and mat
*If possible, complete this routine after a walk or workout so that you are fully warmed up*
Warm Up (2 minutes)
*30 seconds of each
1. Walk in place
2. Arm Circle forward and reverse
3. Knee raises
4. Neck circles
Workout
*Hold each stretch for 30 seconds per side
1. Neck stretch- Right and Left
![](https://static.wixstatic.com/media/9a674f_4cf9f3cd5bb54a25a78ad9b157fbcf7f~mv2.png/v1/fill/w_124,h_85,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_4cf9f3cd5bb54a25a78ad9b157fbcf7f~mv2.png)
2. Side stretch- R and L
![](https://static.wixstatic.com/media/9a674f_057ecab2f7cc47ecb4eb879dc39b02b5~mv2.png/v1/fill/w_65,h_94,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_057ecab2f7cc47ecb4eb879dc39b02b5~mv2.png)
3. Arm stretch across the chest- R and L
![](https://static.wixstatic.com/media/9a674f_04ecf03de7e24ff2847eec806dc729ba~mv2.png/v1/fill/w_123,h_82,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_04ecf03de7e24ff2847eec806dc729ba~mv2.png)
4. Tricep stretch- R and L
![](https://static.wixstatic.com/media/9a674f_06539062ed054245adcad1da0e00373c~mv2.png/v1/fill/w_50,h_34,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_06539062ed054245adcad1da0e00373c~mv2.png)
5. Standing quad stretch- R and L
![](https://static.wixstatic.com/media/9a674f_d9dd3b4183794dde837e6a09e08fae70~mv2.png/v1/fill/w_100,h_154,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_d9dd3b4183794dde837e6a09e08fae70~mv2.png)
6. Standing IT band stretch- R and L
![](https://static.wixstatic.com/media/9a674f_1561cc2102fe4a72a4aebd8a0aaf09a8~mv2.png/v1/fill/w_89,h_94,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_1561cc2102fe4a72a4aebd8a0aaf09a8~mv2.png)
7. Standing hamstring stretch- R and L
![](https://static.wixstatic.com/media/9a674f_3929d4192f974d32b012127069bba6e2~mv2.png/v1/fill/w_85,h_94,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_3929d4192f974d32b012127069bba6e2~mv2.png)
8. Shoulder stretch
![](https://static.wixstatic.com/media/9a674f_76b590897eaa4fb28412d4e03a1c4643~mv2.png/v1/fill/w_100,h_96,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_76b590897eaa4fb28412d4e03a1c4643~mv2.png)
9. Butterfly
![](https://static.wixstatic.com/media/9a674f_c8b70635f0a44821816494110e13e4cb~mv2.png/v1/fill/w_108,h_92,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_c8b70635f0a44821816494110e13e4cb~mv2.png)
10. Figure 4- R and L
![](https://static.wixstatic.com/media/9a674f_8ae0ac32a2e84d1b9bf33ffd940b8654~mv2.png/v1/fill/w_49,h_15,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_8ae0ac32a2e84d1b9bf33ffd940b8654~mv2.png)
11. Lying hamstring stretch- R and L
![](https://static.wixstatic.com/media/9a674f_e5d0c24a26ee41ce86b5f9c92134fa9c~mv2.png/v1/fill/w_52,h_37,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_e5d0c24a26ee41ce86b5f9c92134fa9c~mv2.png)
12. Knee pull- R and L
![](https://static.wixstatic.com/media/9a674f_1b86abeb3eac4693a31cb46c5c3a7fec~mv2.png/v1/fill/w_57,h_37,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_1b86abeb3eac4693a31cb46c5c3a7fec~mv2.png)
13. Quad stretch (laying on the side)- R and L
14. Seated hamstring stretch- R and L
![](https://static.wixstatic.com/media/9a674f_e6b5f7a204844c7ea13177db3a1d67ff~mv2.png/v1/fill/w_51,h_36,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_e6b5f7a204844c7ea13177db3a1d67ff~mv2.png)
15. Runner’s lunge- R and L
![](https://static.wixstatic.com/media/9a674f_4326e05b6fe14c02927c266d15f1846c~mv2.png/v1/fill/w_124,h_91,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_4326e05b6fe14c02927c266d15f1846c~mv2.png)
16. Cat/cow
![](https://static.wixstatic.com/media/9a674f_296bd523391043d9aed751b58fff1874~mv2.png/v1/fill/w_49,h_16,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_296bd523391043d9aed751b58fff1874~mv2.png)
17. Child’s pose
![](https://static.wixstatic.com/media/9a674f_52b64652bdce42a8905a42f80ba9fba6~mv2.png/v1/fill/w_56,h_37,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_52b64652bdce42a8905a42f80ba9fba6~mv2.png)
*Rest 1 minute
*Complete 2 more sets
This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan
Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!