Flexibility & Recovery for Every Woman

Your body works hard for you—whether you’re lifting weights, tackling a HIIT session, or just moving through your daily routine. But how often do you show it some love? Stretching is an underrated secret weapon to improving flexibility, preventing injuries, and promoting recovery. This full-body stretch sequence is designed to lengthen and release tension in key muscle groups so you can move and feel better every day.

Get ready to feel looser, lighter, and more aligned with this simple but effective Fitgirlbomb stretching routine!

Downward Dog

What it works

Hamstrings, calves, shoulders, spine

Start in a tabletop position with hands under shoulders and knees under hips.

Press your hands firmly into the floor and lift your hips toward the ceiling, straightening your legs as much as comfortable.

Keep your heels reaching toward the ground and your head relaxed between your arms.

Hold for 30 seconds and breathe deeply.

Fit Tip: If your hamstrings feel too tight, keep a slight bend in your knees.

Upward Dog

What it works

Chest, core, spine

From a plank position, lower your hips to the floor while keeping your arms straight and lifting your chest.

Press into your hands to open your chest, keeping your shoulders away from your ears.

Engage your core and hold for 20-30 seconds.

Fit Tip: Keep your thighs lifted slightly off the ground for a deeper back stretch.

More to explore

Pigeon Pose

What it works

Hips, glutes, lower back

Start in a high plank, then bring your right knee forward, placing it near your right wrist.

Extend your left leg straight behind you, keeping your hips square.

Lower your upper body over your right leg

Hold for 30 seconds per side.

Fit Tip: If you feel too much pressure in your hips, place a yoga block under your glute for support.

More to explore

Spinal Twist

What it works

Spine, lower back, obliques

Sit on the floor with both legs extended.

Cross your right leg over your left, placing your right foot flat on the floor.

Twist your torso to the right, placing your right hand behind you and left elbow or hand on your right knee.

Hold for 30 seconds per side.

Fit Tip: Keep your spine tall and breathe deeply into the stretch.

Seated Forward Fold

What it works

Hamstrings, lower back

Sit with your legs extended straight in front of you.

Hinge at your hips and reach your hands toward your feet while keeping your back straight.

Hold for 30-40 seconds and feel the release in your hamstrings.

Fit Tip: Can’t reach your toes? No problem! Grab a yoga strap or towel to assist.

Cat-Cow Pose

What it works

Spine, core, shoulders

Start in a tabletop position on all fours.

Inhale, arch your back, and lift your chest for Cow Pose.

Exhale, round your spine, tuck your chin, and pull your belly button in for Cat Pose.

Repeat slowly for 30 seconds.

Fit Tip: Move with your breath for a deep, mindful release.

Your 7-Day Stretching Challenge

Commit to this routine every day for one week and feel the difference in your flexibility, posture, and energy levels. Share your stretching progress using #FITGIRLBOMB and tag @Fitgirlbomb—let’s stretch together!

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