stretching routine
5-minute
daily stretch
5-minute daily stretch
Table of contents
introduction
3
Exercise 1: Cat Cow
4
Exercise 2: World’s Greatest Stretch
5
Exercise 3: Asian Squat
6
Shortcut Your Transformation!
7
Exercise 4: Half Kneeling
horacic Rotations
8
Exercise 5: Wall Slides
9
ADDITIONAL COMMENTS
10
DISCLAIMER
11
@jeremyethier
2
5-minute daily stretch
introduction
This stretching routine is designed to mobilize the key areas where most people, due to our sedentary
lifestyles, have become tight and immobile. There’s 5 exercises we’ll use to do so. Each exercise should
take you about 1 minute to do. Within that minute for each exercise, try to do as many quality reps as
you can. But take it slow, focus on your form, and feel the various muscles being stretched.
Exercise
REP. DURATION
Cat Cow
60 seconds
World’s Greatest Stretch
30 seconds per side
Asian Squat
30 seconds hold, 30
seconds rock side to side
Half Kneeling
Thoracic Rotations
30 seconds
Wall Slides
60 seconds
as many quality
reps as you can
For the best results, try to do this routine at least once a day. It can be done in the morning, during
the day as a break, at night before bed, or multiple times throughout the day. Choose whatever time
you’ll be most consistent with and stick to it! Implement this daily and you’ll feel better, your lifts will
improve, and you’ll likely soon notice an unlocking of tight and sleepy muscles that you may have never
even known existed.
@jeremyethier
3
5-minute daily stretch
Exercise 1: Cat Cow
60 seconds
MAIN AREA(S) STRETCHED:
SPINE
START
STEP 1
Get onto all fours with your knees under your hips
and hands under your shoulders. From here, in a
gentle motion, round your back up towards the ceiling
as if someone was pulling your mid-back up with
a rope. As you do this, take a deep breath in while
tucking your head down. Pause at the top position for
1 second.
STEP 1
STEP 2
Then, exhale as you reverse this motion by now
curving your back the opposite way while lifting your
head up. Pause at the bottom position for 1 second.
Each cycle (going from up to down) should take you
about 8 seconds to do. Try to get around 7-8 cycles
within your 1 minute time frame.
STEP 2
MODIFICATIONS
If you’re having trouble nailing down this motion
though, try placing a band around your mid-back. This
will help pull your spine into the bottom position and
then give you the resistance and sensory feedback
you may need to learn how to properly round your
spine upwards.
MODIFICATIONS
@jeremyethier
4
5-minute daily stretch
Exercise 2: World’s Greatest Stretch
30 seconds per side
STEP 1
MAIN AREA(S) STRETCHED:
HIPS, ANKLES, MID-BACK
STEP 1
Get into a plank position with your hands under your
shoulders and feet together. From here, lunge forward
by bringing your right foot up as high as you can,
ideally next to where your right hand is. You should
feel a deep stretch in your groin muscles of your front
leg and the hip flexors of your back leg as you do this.
STEP 2
STEP 2
Take your right hand, place it on your knee and push
your knee out and back and then forward and back a
few times to loosen up the hips and ankles.
STEP 3
STEP 3
To deepen the stretch even more, drop your right
elbow as far towards the ground as you can while
rotating your upper body down towards the ground.
As you do this, try to keep your right knee pushed out
rather than letting it collapse inwards.
STEP 4
To now open up the mid and upper back, rotate your
entire upper body up and to the right and reach your
right arm as far overhead as you can. If you can, try
to keep your back leg as straight as possible as you
do so. Then, reach back down and repeat this for
5 quality reps or about 30 seconds in total before
switching to the next side.
MODIFICATIONS
STEP 4
MODIFICATIONS
To make it easier, you can keep your leg bent or your
knee on the ground and work towards straightening it
more and more overtime.
@jeremyethier
5
5-minute daily stretch
Exercise 3: Asian Squat
30 seconds hold, 30 seconds rock side to side
STEP 1
MAIN AREA(S) STRETCHED:
HIPS, ANKLES
STEP 1
Get a rolled up towel and place your heels on it.
STEP 2
STEP 2
Using a squat stance which is typically just outside
shoulder width, squat down into however deep is
comfortable for you. Keep your chest up and try to
keep your heels down. If your heels do come up, you
can roll up the towel to make it even thicker, otherwise
that’s fine to keep your heels up if you have to.
STEP 3
STEP 3
Place your arms on the inside of your legs and use your
elbows to push your knees out. Sit in this position for
30 seconds.
STEP 4
For the next 30 seconds, move side to side to stretch
out each ankle one at a time. As you do this, avoid
collapsing your knees in and avoid pointing your feet
too far outwards as this takes the stretch away from
the ankles. Instead, try to keep your feet angled out at
a max about 30-45 degrees out and keep each knee
inline with the outside of your toes.
STEP 4
MODIFICATIONS
Overtime try to get to the point where you no longer
need a towel under your heels. Also, to deepen the
stretch of the hips during the first 30 seconds, you
can place your arms in a prayer position. Once that
gets easy, place your hands together into fists. Each
progression will open up your hips more and more by
spreading out the distance between your elbows.
@jeremyethier
MODIFICATIONS
6
5-minute daily stretch
Shortcut Your Transformation!
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@jeremyethier
7
5-minute daily stretch
Exercise 4: Half Kneeling Thoracic Rotations
30 seconds
MAIN AREA(S) STRETCHED:
MID & UPPER BACK, CHEST, SHOULDERS
STEP 1
STEP 1
Get into a half kneeling position with your right leg
bent as close to the wall as you can get it, and your
left leg planted forward in a lunge position. Place
both arms directly in front of you with your right arm
making contact with the wall.
STEP 2
STEP 2
Push your right hand into the wall as you rotate your
upper body to the left, trying to reach your left arm
to the other side of the wall. As you do this, avoid
rotating at your hips and try to rotate only the upper
body.
MODIFICATIONS 1
To make it easier when starting out, try moving your
planted leg further away from the wall and just try to
rotate as far as you can without rotating your hips. As
this improves, try to move your leg closer to the wall
and rotate further.
MODIFICATIONS 1
MODIFICATIONS 2
To progress the exercise even further to really open
up the chest and shoulders by sliding
your hand against the wall as if you
were drawing a half moon.
MODIFICATIONS 2
@jeremyethier
8
5-minute daily stretch
Exercise 5: Wall Slides
60 seconds
MAIN AREA(S) STRETCHED:
LOWER AND MID TRAPS
STEP 1
Now that we’ve loosened up your upper back, we
will now temporarily have the mobility we need to be
able to better activate and strengthen some of the
smaller, weakened muscles in the back. Strengthening
these muscles will help you maintain these mobility
improvements long term.
STEP 2
STEP 1
Stand with your back against a wall and contract your
abs to flatten your lower back on the wall.
STEP 2
Slide your arms up and down the wall while keeping
your lower back flat and trying to keep your arms and
hands in contact with the wall. When done properly,
you should feel a few muscles in your mid back really
light up as you raise your arms up.
MODIFICATIONS
MODIFICATIONS
To make this easier when starting out, place your feet
further away from the wall. Then overtime, try to get
your feet closer and closer to the wall while trying
your best to keep your lower back flat against the
wall. If you can’t initially keep your arms in contact
with the wall all the way through, or you can’t slide
your arms up very high at all, that’s all perfectly fine.
Just focus on improving this overtime.
@jeremyethier
9
5-minute daily stretch
ADDITIONAL COMMENTS
I hope this PDF is useful for you!
I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show
your support for my work and connecting with me on my social media platforms where I share more
informative content on a regular basis:
website
BUILTWITHSCIENCE.COM
instagram @JEREMYETHIER
youtube
youtube.com/jeremyethier
tiktok
tiktok.com/@jeremyethier
ENJOY!
@jeremyethier
10
5-minute daily stretch
DISCLAIMER
The content provided in this PDF is for informational and educational purposes only. Jeremy
Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed
as medical, psychological, dietary, nutritional,
or healthcare advice of any kind. The contents
of this document are not intended to diagnose,
treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare
professional’s advice. You should always consult
your physician, dietitian, or other qualified healthcare professional on any matters regarding your
health, engagement in physical activity, and/or
diet before starting any fitness program or meal
plan to determine if it is suitable for your needs.
This is especially important if you (or your family
members) have a history of high blood pressure or
heart disease, if you have ever experienced chest
pain while exercising, or if you have experienced
chest pain in the past month when not engaged
in physical activity. You should also consult your
physician, dietitian, or other qualified healthcare
professional before starting any fitness program,
meal plan, or dietary regimen if you smoke, have
high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in
physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen
if your physician, dietitian, or health care provider advises against it. If you experience faintness,
dizziness, pain, shortness of breath or any other
form of discomfort at any time while exercising
or while following any meal plan/dietary regimen,
you should stop immediately. If you are in Canada and think you are having a medical or health
emergency, call your health care provider, or 911,
immediately.
@jeremyethier
Please note the following:
• any and all exercise that you do as a result of
what you read in this PDF shall be performed
solely at your own risk;
• any and all meal plans that you follow or adhere to as a result of what you read in this PDF
shall be used solely at your own risk; and
• any and all foods or beverages that you consume as a result of what you read in this PDF
shall be consumed solely at your own risk.
No part of this report may be reproduced or
transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or
by any informational storage or retrieval system
without the express written, dated, and signed
permission from the author (Jeremy Ethier). All
copyrights are reserved.
Built With Science™
may not be copied or
used for any purpose
without express
written consent.
11
5-minute daily stretch