Your First Stretching Routine

Your First Stretching Routine

The goal of this blog is to help you learn to follow a regular program. A regular stretching program can bring tremendous value to your workouts & your life. You are currently living with imbalances that are creating pain and stress in your body.

It’s fair to say that if you aren’t tight in your neck, upper back & shoulders then you are painfully stiff in your legs, lower back, & hips.

Here is a simple stretching routine that will open all these areas up, figure out which ones are a problem so you can begin to heal them.

Like I said earlier building a routine is the name of the game with this post so I suggest scheduling and performing this routine nightly or after workouts. I do mean schedule, put it on your calendar, datebook, refrigerator or whatever and keep the appointment you made with yourself.

Stretching Rules:

  1. Breathe deeper & slower each breath. Your body’s natural reaction is to tense up and resist the muscle being lengthened. Send your central nervous system a calming message by increasing the duration of your inhalation & exhalation on each progressive breath.
  2. Stretch for 15-30 seconds. Anything less than 15 seconds will be interpreted by the body as a reflex reaction, not an intentional lengthening of the muscle. If your following rule one you should be able to get 15 seconds in 4-5 breaths. Shoot for 30 seconds as you get better.
Start with a focus on loosening up the major muscles of your legs.

From a seated position with one leg forward, you can stretch the back of the legs (hamstrings) by leaning forward or the front of the legs (Quads) by leaning back.

The upper back is where most people carry most of their tension and stress.

Relieve that stress with the arms up the wall stretch.

Pay attention to where you are most tight, at the top of the range of motion or at the bottom.

The Iron Cross is really going to open up your lower back, hips, and back of the legs.

This move will stretch out most of your major muscle groups.

Legs up the wall is a perfect stretch for cooling down after a workout or relaxing your body to get ready to go to bed.

Use the wall & gravity to your advantage to make it as easy.

That’s it! 4 stretches that hit all of your major muscles & joints. Repeat 3 times per week & learn new stretches on our YouTube series – Stretching 101 to add into your routine!

Get Moving Challenge

Get Moving Challenge

The path to fitness is paved by achieving your goals. This challenge is intended to be the first step in your journey. By sticking with and completing easy goals like this one you can start to build positive momentum. 

Your goal is to be active 3 times per week all month long.

Print out this calendar, put it on your fridge and check it off each time you do a workout or a walk. Get moving regularly!

Download the Calendar HERE

Spring Open House

Spring Open House

Announcing: Cinco De Mayo Spring Open house!


Stop by Studio 18 Fitness. Meet our personal trainers Andrew & Janice, get a host of FREE stuff.


  • FREE mini-workout
  • FREE body fat % analysis
  • FREE workout plan
  • FREE BMI check & more 


Date: May 5th, 2018

Time: 9am-12 noon

Location: 18 Pleasant Street, North Easton

Confirm you are coming!

Meditation 101: learn to calm your mind in 90 seconds. 

Meditation 101: learn to calm your mind in 90 seconds. 

Gaining awareness of your mind and body is crucial to making progress with your health and happiness.

In this era of social media and smartphone notifications, our brains are working overtime from the moment we wake up until we close our eyes at night. Now is your chance to get off the brain drain train!

Practicing meditation and Yoga teach you to be in touch with your body and mind. The greater your level of self-control the better you will perform in workouts, events and everyday life.

In addition to calming our thoughts meditation teaches us how to control our breathing. A major part of getting in shape is teaching your body to breathe better in elevated stress situations.

No matter how busy you are you can find 5-10 minutes per day to do this and you will experience the benefits right away.