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1-Hour Beginner Stretch Therapy Class with Guided Relaxation

1-Hour Beginner Stretch Therapy Class with Guided Relaxation — video by Kit Laughlin (Stretch Therapy) Play · 58:48

Video by Kit Laughlin (Stretch Therapy) on YouTube · Open on YouTube

Stretch Therapy's Kit Laughlin teaches a beginner class: lunge stretches for hamstrings and hip flexors, a floor quad stretch, kneeling side bends, wall stretches for chest and biceps and a wall back bend, then a 16-minute lying relaxation. A cushion helps.

  • 59 min
  • Beginner
  • Low impact (no jumping)
  • mat, wall
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Step by step 14

Tap a time to watch that step in the video.

  1. Lunge: slide the back leg back, square the hips and ease forward gently to find the tightest line. 0:20
  2. Front-leg hamstring: a hand outside the front leg, small leg-straightening pulses at your limit, never forcing. 3:19
  3. Back foot folded up (or a strap): two gentle contractions, then ease the hips further forward. 4:18
  4. Front-leg contractions: press the heel down, then pull it back, then let the knee straighten a little. 6:03
  5. Second side: the same lunge, hamstring and folded back-leg sequence on the other leg. 8:11
  6. Floor quad stretch: fold the leg under you, ease the calf aside to spare the knee and level the hips on a cushion. 13:14
  7. Tuck the tail with the glute to deepen the quad stretch, then two contractions; lean back only as far as suits you. 15:17
  8. Quad stretch, other side: settle in for a minute or two before trying any contraction. 17:10
  9. Kneeling side bend: tuck the tail, lift the chest, then lean sideways and reach the top arm out; both sides. 21:23
  10. Side saddle: hips off the heels to one side, lean over and reach the arm up for a stronger side stretch. 27:08
  11. Wall chest stretch: arm on the wall, turn away and lean in; press the arm to the wall briefly, then relax. 29:25
  12. Biceps stretch: the same wall position with the whole arm turned over and the back of the wrist on the wall. 35:28
  13. Cat pose: arms long and pushed away from the body, lean into the wall; then the three amigos counter-stretch. 39:57
  14. Lying relaxation: feel each contact with the floor, slowly clench and release one hand, then follow the breath. 42:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Square the hips, then find the tightest line and let it soften
  • Use a gentle 5-second contraction, then relax into more range
  • Never force a position; use a strap, cushion or block instead

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadwall chest and biceps stretches, wall back bend
  • Hips takes loadlong lunge hip flexor and hamstring holds
  • Knees takes loadkneeling lunge, sitting on folded leg for quad stretch
  • Wrists & hands moveshands on the floor in the lunge
  • Upper back movesside bends with arm reach, rounded counter-stretch
  • Lower back moveskneeling side bends, wall back bend
  • Ankles & feet movesinstep pressed to floor in the folded quad stretch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Strap for the back foot, cushion under the hip, shoulder short of the wall

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kit Laughlin (Stretch Therapy); the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety