Train Along With DMC – Stretching

Here are some new routines for you to try in 2026. These videos are all bite-sized stretching workouts that you can easily squeeze in before work, during lunch breaks, or when you’re relaxing in the evening.

They focus on three main areas, Shoulders, Back, and Hips. Choose the correct routine for the area that you need to focus on and the level that you’re at. Let’s get started.

Shoulders (and chest)

13-minute Chest and Shoulder stretch routine:

1. Down Dog (hold for 60 seconds)
2. Down Dog To High Plank (60 seconds)
3. WYWTL Sequence (90 seconds)
4. Chest and Shoulder Stretch (60 seconds per side)
5. Kneeling Single Arm Press (50 seconds per side)
6. Thoracic Rotations / Windmill (60 seconds per exercise, per side)

Advanced Shoulder Mobility Workout with a pole/broomhandle:

1. Kneeling 180 Pole Rotation (60 seconds)
2. Figure 8 Pole Rotation (60 seconds)
3. Prone 180 Pole Rotation (60 seconds)
4. Behind Neck Pole Press (60 seconds)

Back

7-minute Beginner Back Stretch Routine

1. Thoracic Stretch (60 seconds)
2. Cat Cow (60 seconds)
3. Assisted Cobra (60 seconds)
4. Plow Roll (60 seconds)
5. Squat to Stand (60 seconds)
6. Standing Hang (60 seconds hold)

10-minute Advanced Back Stretch Routine

1. Thoracic Stretch (60 seconds)
2. Cat Cow (60 seconds)
3. Cobra (60 seconds)
4. Childs Pose (60 seconds)
5. Snail Flexion (60 seconds each side)
6. Plow Roll (60 seconds)
7. Squat To Stand (60 seconds)
8. Standing Hang (60 seconds hold)

Hips

10-minute Hip Stretch Routine

1. 90/90 (60 seconds)
2. Shinbox to Quad Opener (60 seconds, each exercise, each side)
3. Pigeon (60 seconds each side)
4. Hip Butterfly (60 seconds)
5. Happy Baby (60 seconds)

15-minute Hip Stretch Routine

1. Hip Bridge (60 seconds)
2. 90/90 (60 seconds)
3. Lever Stretch (60 seconds)
4. Shinbox to Quad Opener to Full Quad Opener (60 seconds, each exercise, each side)
5. Pigeon (60 seconds each side)
6. Hip Butterfly (60 seconds)
7. Happy Baby (60 seconds)

If you enjoy these train-along videos and are looking to take your exercise to the next level then you might want to get in touch and book a FREE 1-to-1 Success Session with us.

Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.