r/Flexibility's Starting to Stretch

Two or three weekly stretching sessions pair ten gentle bounces with progressively longer ten- to thirty-second holds.

Original program

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Session 1
  • Shoulder backbend 0:10
  • Shoulder backbend 0:20
  • Shoulder backbend 0:30
  • Spine backbend 0:10
  • Spine backbend 0:20
  • Spine backbend 0:30
  • 2×Rear hand clasp stretch 0:10Rear hand clasp stretch 0:20Rear hand clasp stretch 0:30
  • 2×Lying cross stretch 0:10Lying cross stretch 0:20Lying cross stretch 0:30
  • 2×Wrist and biceps stretch 0:10Wrist and biceps stretch 0:20Wrist and biceps stretch 0:30
  • 2×Standing one-leg pike stretch 0:10Standing one-leg pike stretch 0:20Standing one-leg pike stretch 0:30
  • 2×Kneeling hip-flexor stretch 0:10Kneeling hip-flexor stretch 0:20Kneeling hip-flexor stretch 0:30
  • Pancake stretch 0:10
  • Pancake stretch 0:20
  • Pancake stretch 0:30
  • Butterfly stretch 0:10
  • Butterfly stretch 0:20
  • Butterfly stretch 0:30
  • 2×Straight-knee calf stretch 0:10Straight-knee calf stretch 0:20Straight-knee calf stretch 0:30

Workout 2

Session 2
  • Shoulder backbend 0:10
  • Shoulder backbend 0:20
  • Shoulder backbend 0:30
  • Spine backbend 0:10
  • Spine backbend 0:20
  • Spine backbend 0:30
  • 2×Rear hand clasp stretch 0:10Rear hand clasp stretch 0:20Rear hand clasp stretch 0:30
  • 2×Lying cross stretch 0:10Lying cross stretch 0:20Lying cross stretch 0:30
  • 2×Wrist and biceps stretch 0:10Wrist and biceps stretch 0:20Wrist and biceps stretch 0:30
  • 2×Standing one-leg pike stretch 0:10Standing one-leg pike stretch 0:20Standing one-leg pike stretch 0:30
  • 2×Kneeling hip-flexor stretch 0:10Kneeling hip-flexor stretch 0:20Kneeling hip-flexor stretch 0:30
  • Pancake stretch 0:10
  • Pancake stretch 0:20
  • Pancake stretch 0:30
  • Butterfly stretch 0:10
  • Butterfly stretch 0:20
  • Butterfly stretch 0:30
  • 2×Straight-knee calf stretch 0:10Straight-knee calf stretch 0:20Straight-knee calf stretch 0:30

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Hamstrings24
  • Spinal erectors18 + 12
  • Calf muscles12 + 12
  • Adductors12
  • Biceps12
  • Forearm muscles12
  • Hip flexors12
  • Shoulder girdle muscles6
  • Gluteals42
  • Abdominals18
  • Anterior deltoids12
  • Foot muscles12
  • Quadriceps12
  • Rotator cuff6
  • Trapezius6

The schedule

2 workouts a week, on whichever days suit you.

WeekSession 1Session 2
112

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Choose the full routine, upper-body half or lower-body half before starting. Practise twice a week, or choose a third session, in a relaxed setting and allow about thirty minutes. Avoid stretching immediately before a workout. For each movement, do ten gentle bounces and hold ten seconds, then ten bounces and hold twenty seconds, then ten bounces and hold thirty seconds. Ease farther only after the gentle bounces and keep breathing. Never force pain, tingling or numbness; seek professional guidance for injury-related changes. Extra sessions are optional.

What you need

No equipment needed.

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