Tag Archives: Eliminating Back Soreness

5 Minute Stretching Rountine


This routine can apply for anyone; athletes, workout enthusiasts, or those who possess sore muscles.  In my dads case he was sore from traveling and working out during the week.

Traveling can be stressful on the mind and body.  My dad travels quite often for various business events.  The hours spent on a plane gets his legs/back very tight and uncomfortable.  He asked me what he could do while on the road to make him feel better.  I told him too stretch and have an “on the road” workout routine-which is good for another post.


The stretching routine I gave him was one that helped eliminate soreness during my playing days and one that I still put to use.  The routine takes 5 minutes and I suggests to do it two times per day.

That’s a low production film, notice how I wiped some debris out-of-the-way?  Minimal editing. 😉

Now, in my video, I only stretched one leg and for only a couple of seconds each.  You should do each stretch for 30 seconds.  5 movements with each leg means it will take you only 5 minutes, to help your body feel much better!  I also recommend doing all the stretches for one leg first and then move to the second leg.

Here is more detail of the stretches, in order they appeared.

1) Hamstring- Keep the ground leg grounded. The hamstring that is being stretched is in the air.  Keep both legs straight.  Position the stretch band in the middle of your foot.  If you put it to close to your toes you will feel it more in the low hamstring/upper calf and it can get intense, so please be careful.  Some of you may feel the stretch after bringing that stretch leg only 6 inches off the ground, that’s fine, you will get better over time!

2) Hip abduction To the best of your abilities keep your back flat, and your non-stretching leg on the ground as you slowly rotate your leg away from your body.  You should also keep your cheeks on the ground.  Yes, those cheecks that make up your bum!

3) Hip adduction Again, back flat, non stretching leg on the ground while trying to point the foot of the non stretching leg towards the sky, do not just let it flop.

4) Quad- Be careful keeping the band on your foot while you roll over, I don’t want you to hurt your knees.  If you have to take the band off, roll onto your side then get into the stretch I showed you.  You can play around with this one a little bit.  Try just bringing your foot directly to your butt or keep your foot a little bit away from your foot but try pulling it towards your shoulder-blade.

5) IT Band- Stands for Iliotibial band.  It is outside of your quad.  Stay in the quad stretch position, but bring your opposite foot to the knee of the leg being stretched.  Apply pressure with that foot until you feel the stretch.  At the same time you should also push your hips slightly forward.

I also told my dad, “while on Planes, Trains, and Automobiles 🙂 please do not sit on your wallet!”  It will make your back say, “ouch” the next morning.

Also, in the video I am using a stretch band.  Click here for a similar stretch band.  You can also use a jump rope, or anything else your creative mind suggests. 🙂

Until we meet again, Adios amigos!