The Quick Stretch & Recovery Formula: Feel Better in 5 Minutes
(Pick a Neck & Shoulder Stretch + Pick a Lower Body Stretch + Pick a Mobility Move + Pick a Relaxation Finish)
For anyone who wants to release tension, improve flexibility, and feel refreshed—fast!
Your Easy, No-Fail Stretch & Recovery Formula
You don’t need a full yoga class to feel looser, more relaxed, and less stiff. Whether you’re sore from a workout, sitting too much, or just need a moment to reset, this 5-minute Stretch & Recovery Formula gives you exactly what your body needs—without overcomplicating it.
The best part? It’s quick, simple, and perfect for any time of day—morning, post-workout, or before bed.
Step 1: Pick a Neck & Shoulder Stretch (Releases tension and improves posture)
Neck tilts (gently tilt your head side to side, holding for 10-15 sec)
Shoulder rolls (slow backward and forward rolls, 10 each way)
Upper trap stretch (pull your head gently to the side, holding for 15 sec per side)
Forward fold with shoulder stretch (clasp hands behind your back, fold forward, and let gravity pull your arms down)
Chin-to-chest stretch (gently drop chin down, hold for 15 sec)
Step 2: Pick a Lower Body Stretch (Loosens hips, hamstrings, and quads)
Seated hamstring stretch (sit with legs extended, reach for your toes)
Standing quad stretch (grab your ankle, pull heel toward your glutes)
Butterfly stretch (sit with feet together, gently press knees toward the ground)
Figure-four stretch (cross one ankle over the opposite knee, lean forward gently)
Downward dog (hips high, heels pressing toward the floor)
Step 3: Pick a Mobility Move (Improves flexibility and joint movement)
Cat-cow stretch (arch and round your back slowly)
Hip circles (stand or kneel, rotate hips in circles)
Standing torso twists (gently twist side to side, arms relaxed)
Seated spinal twist (cross one leg over the other, twist toward the bent knee)
Arm circles (slow forward and backward circles to loosen shoulders)
Step 4: Pick a Relaxation Finish (Calms the nervous system and promotes deep breathing)
Child’s pose (sit back on your heels, arms extended forward)
Deep belly breathing (inhale for 4 sec, hold for 4 sec, exhale for 6 sec)
Lying twist (lie on your back, twist knees to one side, arms stretched out)
Legs-up-the-wall pose (lie down, place legs against a wall, relax)
Savasana (lie flat on your back, breathe deeply, and let go of tension)
Best Combos:
Post-Workout Reset: Shoulder rolls + seated hamstring stretch + cat-cow + deep belly breathing
Morning Wake-Up: Upper trap stretch + standing quad stretch + hip circles + child’s pose
Pre-Bedtime Wind-Down: Chin-to-chest + butterfly stretch + seated spinal twist + legs-up-the-wall
Desk Break Relief: Neck tilts + figure-four stretch + arm circles + lying twists
Stretch Time: Just 5 minutes! Need more? Repeat or mix it up for a longer session.
Why This Works
This formula targets key tension areas, improves mobility, and helps you feel refreshed—all in just a few minutes.
Pro Tip: Feeling extra stiff? Hold each stretch for an extra 15-30 seconds and focus on slow, deep breaths.
Your Turn!
Now it’s time to build your ultimate 5-minute recovery session! Pick your stretches and mobility moves, and try it today. Snap a pic or video and tag me @shanesmithpt—I want to see your recovery routine!
Want a personalized recovery plan that fits your lifestyle? Book a free 15-minute consult with me, and I’ll help you create a stretch and mobility routine that keeps you feeling amazing. Click here to book your spot now!
