20 Minute Seated Stretch is a feel good, deep stretch from Sydney Cummings. You aren’t actually “seated” the entire workout but it is mat based–no standing. But you are also on your knees, on all 4s and laying on your stomach, side and back. Still, it is a lower intensity stretch than when you are standing or getting up and down. Sydney really stretches everything out nice and deep. You hold the stretches, too, so some of them might be uncomfortable if your muscles are really tight. I really needed this today. I have been working hard in my current rotation and I really needed a break to stretch out my muscles. This is now another of my favorite Sydney stretches.
20 Minute Seated Stretch is 22:29 minutes; 45 second intro and the last 1:30 minutes is Sydney talking. Equipment: fitness mat. There is a timer in the upper right hand corner of the screen counting down the workout time. Both sides of the body are stretched evenly.
- Sit on mat with one leg extended straight to side, other knee is bent with bottom of foot against inner thigh of straight leg, forward fold over straight leg reaching same side hand to toe, reach other arm to ceiling; while still in side bend, reach top arm toward toe
- Still seated, legs open wide, hinge torso forward between legs
- Butterfly stretch, hinge torso forward over feet; lean to over one leg, wrapping opposite arm around knee; repeat on other side; return to first side but reach opposite arm past knee to floor; hinge forward over feet again
- Cat/cow
- Child’s pose
- On hands and knees, twist one shoulder down to one side, stretching the side body of the opposite side, alternate sides
- Get on one knee, other leg is extended straight to side, one hand on mat and top arm extended overhead; extend straight leg behind you with foot still on floor, arch spine while reaching top arm behind you
- Cobra
- Lay on side and do a quad stretch, bending top knee, bringing heel to glute and holding top of foot with same side hand
- Lay on back, raise one leg straight to ceiling, hold calf and pull towards you
- Laying spinal twist, leg that was extended to ceiling in #10 is extended across body, hold calf with hand if able
- Figure 4 glute stretch
- Repeat #9-12 on other leg
- Still laying on back, legs are raised with knees bent and soles of feet together, hands holding ankles or feet; changes to happy baby
- Still laying on back, knees bent and pulled into chest with hands on shins
- Sit cross leg and stretch shoulder, pulling one arm across chest
- Still sitting cross leg, reach arms overhead and do a side bend
- Repeat #16 & 17 on other side of body
- Still sitting cross leg, do neck stretches
- Still sitting cross leg with hands on knees, round and arch spine
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
