Many people know they should stretch, but they struggle with getting started. The first step to building a stretching habit is to make it as easy and fun as possible in the beginning. To help you on your stretching journey, we have created a thirty day stretching challenge for you!
Your thirty day challenge starts off with just doing a 3 minute stretch- and it will be too easy! The point is not to strain your body from day one, but rather to build up your strength, mobility, and range of motion.
Every day will add a minute and will guide you through several of WeStretch’s various routine styles. This challenge is designed to help you earn several stretching badges, but be sure to check the full list of possible badges. You might just be able to earn a few bonus ones along the way!
Be sure to keep in mind that you can customize your routines as needed for what works best for you! If breaking down your routine length works best for you, excluding a certain joint, or even picking a different style of routine is better for you, then do it! The important part is just getting in the habit of daily stretching. (We suggest stretching at the same time every day!)
Here is a printable PDF version of our Thirty Day Stretching Challenge Printable, so you can keep track of your progress. Stick it to your fridge or leave it on your bedroom dresser to help you remember!
30- Day Stretching Challenge
3-minutes Fundamental routine
4-minutes Work Related - Break Time
5-minutes Sport Warm Up - Walking
6-minutes Aerobic - Easy Aerobic
7-minutes Strengthening - Beginner Strengthening
8-minutes Fundamental routine, filtering out all poses except the Cat pose.
9-minutes Pre & Post Natal - First & Second Trimester. (While this style of routine normally geared towards pregnant people, it is great for seniors, folks with balance problems, or those who need to be careful while getting up and down.)
10-minutes Pain Relief & Rehab - Back Pain - Full Spine
11-minutes Aerobic - General Aerobic
12-minutes Fundamental routine, but remove a specific joint or pose, such as the Plank pose.
13-minutes Sport Cool Down - Swimming.
14-minutes Work Related - Posture Improvement
15-minutes Strengthening - Intermediate Strengthening
16-minutes Sport Improvement - Ballet - Right & Left Splits
17-minutes Aerobic - Advanced Aerobic
18-minutes Pain Relief & Rehab - Neck Pain - Neck & Shoulders
19-minutes Work Related - Quick Paced Warm Up
20-minutes, done as 2 different 10-minute Fundamental routines. The first one is done by using only standing poses (filter out the floor poses), and the second is done using only floor poses (filtering out the standing poses.)
21-minutes Sport Warm Up - Jumps
22-minutes Sport Improvement - Cycling
23-minutes Sport Cool Down - Your choice!
24-minutes Pre & Post Natal - Postnatal
25-minutes Aerobic - Founder’s Favourite
26-minutes Pain Relief & Rehab - Hip Pain - Both Hips
27-minutes Strengthening - Advanced Strengthening
28-minutes Work Related - Mobility and Joint Health
29-minutes Fundamental - Filter out lunges and planks from your routine on the pose customization screen.
30-minutes of your choice of routine!
31-minutes Pain Relief & Rehab - Your choice!
32-minutes, done as 3 different routines:
1. 10-minutes Sport Warm Up - Wrestling
2. 12-minutes Pain Relief & Rehab - Hip Pain
3. 10-minutes Sport Improvement - Irish Dance - Middle Splits
After the thirty days, notice how good you are feeling. You’ll notice that your balance has improved you've improved your flexibility, and your energy has increased as well! Your sleep quality may have improved and you will feel like your younger self!
If you loved your thirty day flexibility challenge and want to let us know, send us an email at firstname.lastname@example.org or join our Facebook Group!
If you haven’t experienced WeStretch yet, get started by downloading the app from the App Store or Google Play, then create an account to track your progress. We look forward to stretching with you!
Written by Kayla Willsey