Guided Full Body Stretch Routine for Active Recovery

Guided Full Body Stretch Routine for Active Recovery

Welcome to your ultimate guide for rejuvenating your body with our “Guided Full Body Stretch Routine for Active Recovery.” Crafted by certified personal trainer Lindsey Bomgren, this 10-minute session is perfect for active recovery or as a soothing post-workout cooldown. The routine aims to alleviate low back pain, release tight hips, and ease muscle tension, enhancing your mobility, flexibility, and overall athletic performance. You'll be guided through 15 dynamic stretches, including the Plank Walk Out, Lizard Pose, and Crescent Lunge to Warrior One, all requiring no equipment other than your body weight. Accessible via an easy-to-follow YouTube video, integrating these stretches into your can improve your posture, circulation, and reduce muscle soreness, leaving you feeling refreshed and ready for your next workout. Dive in and discover the transformative benefits of full-body stretching today! Have you ever wondered how to incorporate an effective stretching routine into your busy ? You're in the right place! Whether you're an avid exerciser or simply looking to improve your flexibility, this guided full body stretch routine is perfect for active recovery and post-workout cooldowns.

Guided Full Body Stretch Routine for Active Recovery

Guided Full Body Stretch Routine for Active Recovery


Stretching is a crucial part of any fitness regimen, but it often gets overlooked. In this article, you'll learn about a 10-minute full body stretch routine guided by Lindsey Bomgren, a Certified Personal Trainer (CPT). This routine is designed for active recovery or to help you cool down after an intense workout session. It specifically focuses on releasing low back pain, loosening tight hips, and relieving tense muscles.

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Importance of Stretching

Enhances Mobility, Flexibility, and Range of Motion

Stretching helps to keep your muscles flexible, strong, and . It enhances your range of motion, making everyday easier and reducing the risk of injuries.

Prevents Injuries and Promotes Muscle Recovery

Consistent stretching can prevent injuries by improving muscle and joint function. It can also speed up recovery by increasing blood flow to muscles, reducing soreness after workouts.

Essential for Anyone Undergoing Physical Training

Whether you're a professional athlete or someone who enjoys jogging on weekends, stretching should be an integral part of your fitness routine. It supports overall physical health and improves performance.

Routine Instructions

This routine requires no special equipment, just your body weight. It comprises 15 stretching exercises, each held for 30 seconds or more. You can follow along with Lindsey Bomgren in the guided YouTube video. Below is a breakdown of the exercises you'll be doing:

Key Exercises

Plank Walk Out and Low Runner’s Lunge

  • Plank Walk Out: Start in a standing position, reach down to touch your toes, and walk your hands forward into a plank. Hold for a few seconds, then walk your hands back to your feet and stand up.
  • Low Runner's Lunge: Step one foot forward into a deep lunge, placing your hands on either side of your front foot. Hold and then switch sides.

Lizard Pose, Cobra Pose

  • Lizard Pose: From a plank position, bring one foot forward outside your hands and lower your hips. Hold and then switch to the other leg.
  • Cobra Pose: Lie face down, place your hands beneath your shoulders, and gently press upward, extending your upper body. Hold the position.

Cat Cow Stretch

Move onto your hands and knees in a tabletop position. Arch your back upwards into the ‘Cat' stretch, and then dip it down into the ‘Cow' stretch.

Down Dog Variations

  • Downward-Facing Dog: From a plank position, lift your hips up and back into an inverted V-shape.
  • Three-Legged Dog: Lift one leg up into the air while maintaining your downward dog position.
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Crescent Lunge to Warrior One

  • Crescent Lunge: Step one foot forward into a lunge, raise your arms overhead, and hold.
  • Warrior One: Turn your back foot out slightly, extend your arms over your head, and hold the lunge.

Pyramid Pose

Straighten your front leg from the warrior position and fold your torso over your extended leg. Hold and switch sides.

Puppy Dog Stretch

From a tabletop position, extend your arms forward and lower your chest towards the ground.

Reverse Table Top

Sit with your feet in front of you and hands behind you. Lift your hips up to create a table shape with your body, hold, and then lower.

Guided Full Body Stretch Routine For Active Recovery

Benefits of Full Body Stretching

Increases Range of Motion and Flexibility

Regular stretching keeps muscles long, lean, and flexible, making everyday movements easier and less tiring.

Improves Posture and Circulation

Better flexibility results in better posture and alignment. Stretching helps to improve blood flow, which is essential for muscle repair and growth.

Reduces Muscle Soreness and Stress

The increase in blood circulation helps to reduce muscle soreness. Stretching is also a good way to relieve stress after a long day or strenuous workout.

Enhances Overall Athletic Performance

When your muscles are flexible and joints are limber, you can perform better in whatever physical activity you enjoy, whether it's running, swimming, or hiking.

Frequency Recommendations

Ideally, you should stretch daily to maintain flexibility and mobility. Incorporate 2-3 longer sessions each week to focus on more intense stretching.

Type of Stretch When to Use Example
Dynamic Pre-Workout Arm circles, leg swings
Static Post-Workout Hamstring stretch, quadriceps stretch

Guided Full Body Stretch Routine For Active Recovery

Additional Resources

For more guided stretching routines, visit the Nourish Move Love website. You can find various full body stretching exercises that can be easily integrated into your existing workout plans.


Countless users have reported positive experiences from incorporating this routine into their fitness regimen multiple times a week. They highlight benefits such as reduced muscle soreness, increased flexibility, and a higher sense of well-being.

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Guided Full Body Stretch Routine For Active Recovery


If you're interested in the guided YouTube video and other supported products, feel free to explore the provided affiliate links. These tools can offer additional support and information as you embark on your stretching journey.

So go ahead, roll out your mat, and let's get stretching! Your muscles will thank you, and you'll feel more relaxed and ready to tackle whatever comes your way.

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