Train Along With Us – 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 an award-winning coach, entrepreneur, speaker and founder of DMC Fitness. Since 2015, he has helped thousands of people transform their health, build strength, improve performance and develop a lifelong relationship with fitness.

Through his own experiences of adversity, recovery and personal growth, Davie has developed a coaching philosophy centred on resilience, self-mastery and sustainable progress. His mission is simple: to help people become stronger, healthier and more capable in every area of life while falling in love with fitness along the way.

Strength for Life.