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I’m a little overwhelmed… what should I DO?

First, choose one stretch from the Auxiliary section for each body part. Let’s say pigeon pose, couch stretch and one of the calf stretches. Hold each of these for 10 breaths at least. Then, choose one stretch from the Main section, let’s say Downward Dog and hold it for 3-4 sets, for 30-60seconds. Choose whatever feels good from the Extras section. Do this stuff everyday!

Oh and if you have never done the hip-hinging drills and toe-touch progressions, make sure you do those first to get the proper movement pattern down. 🙂

Is there a video I could just follow along and get fairly flexible with?

I made a 35 minute yoga video complete with a warm up and it ends with lots of deep release for your glutes and hamstrings and more. A lot of the auxiliary/main stretches are included in this video but in a yoga-class format.

I’m a little short on time, what should I focus on?

Focus on a main stretch that works on the hamstrings. Do whatever else you have time for after.

How often do I need to stretch?

Stretching daily is nice. However, with that said, you don’t need to stretch vigorously each time. In fact, it is recommended that you stretch with maximum intensity only 1-2x a week and adjust the intensity on the other days. The body needs to heal and adapt to the demands you are placing on it, especially when it comes to connective tissues (tendons and ligaments). Consistency is key, however, so don’t just hold a stretch for 5-10 seconds and think that’s enough. Choose exercises that challenge you, be patient and don’t forget to breeeaaaathe.

How long to stay in a static stretch?

Sets of 30-60seconds are needed for it to be effective. If you do a stretch for 3-5 sets of 30-60seconds, you’ve pretty much hit the neurological limits for the day! What works for me is to stay in a stretch for 10 breaths. This ensures that I am not holding my breath and I am in it for a long enough time.

How could I program this in with my workout?

When you are done working out, you are quite warm/hot, so it’s nice to stretch immediately after working out. It saves time, it’s efficient and it’s safer that way cause you don’t have to worry about warming up.

What about soft-tissue work?

I’m a huge fan of self massage by the use of foam rollers and lacrosse balls. Do them before stretching if you have them. I use them daily. It’s like giving yourself a deep-tissue massage for free. (FWIW, my favorite foam roller is this one. I talk more about mobility tools in this post.)

Want more? I’ve organized many of the MobilityWOD videos and have a list of podcasts/sites/video channels that allow you to do Yoga at Home.

Why can’t I just do the standing or seated forward fold (pike stretch) as my main stretch?



Those are stretches that often stretch the lower back too much for a beginner.

Also, there is usually no reason to try to make your lumbar spine (lower back) hyper-mobile. It’s almost a universal rule in movement to keep your lumbar spine and abs braced but have your hips and upper body be mobile.

Many people who think they have a tight lower back actually have tight hips along with tight hamstrings and hip flexors/quads which all connect to the hips. (Surprise!)

Many people who think they have a weak lower back often just have extremely weak abs. (Learn the hollow hold.)

Increasing your lumbar mobility isn’t usually functional. When you’re doing things like weighted-barbell squats for example, YOU DON’T WANT YOUR SPINE TO MOVE! (With unloaded movements, such as pistol squats, it’s okay if your back bends, it’s supposed to.)

But I feel like my lower back is tight, how do I relax it if I shouldn’t directly stretch it?

1. Learn to chill in “child’s pose.” It’s a restorative forward bend. Breathe in it for a few minutes. It’s a relaxing and safe way to round your back and alleviate pressure because you’re not directly stretching/tugging/yanking your lower back.

2. Below is an animation I made of the Cat/Cow, an extremely therapeutic spinal mobilization that most yoga classes start with. I do it at the start of every morning. It allows me to stretch my lower back and upper back very gently.

3. I also like plow pose. You probably did this as a kid but remember, your weight should not be on your NECK, it should be all on your shoulders. Put a blanket underneath your shoulders to let your head drop down and your neck won’t get crunched.

4. And last but not least, you could safely increase the mobility of your back with jefferson curls.

