The stretches I keep recommending (now in one place)
The Monthly-ish # 5: June 5th 2026
One of the most common things I hear in the clinic is, “I know I should stretch more.”
And I get it.
Most stretching advice comes with a whole program attached, and suddenly a good intention turns into another thing you’re failing at.
So last week I put together a simple 5-minute series for a client who said exactly that. It targets the spots that come up again and again in my work.
I figured you might want it too.
No rules about frequency. No guilt if you miss a week. Once a week is better than never, and twice is better than that. Just do it when you can find five minutes.
If anything feels off when you work through it, send me a message. I’m always here to help.
1. Standing Quad Stretch
• Stand facing a wall with one hand on it for balance
• Bend one knee and bring your heel toward your glute, holding your ankle with your free hand
• Keep your knees together and stand tall so you don’t slouch forward
• Take 5 deep breaths, then repeat on the other side
No flexibility? Use a belt or towel around your foot to hold your heel in.
2. Seated Side Reach
• Sit tall on a chair, both feet flat on the floor
• Reach one arm up and over to the opposite side
• Think length through your waist, not bending
• Take 5 deep breaths, then repeat on the other side
3. Seated Figure 4
• Cross one ankle over the opposite knee
• Sit tall and hinge slightly forward from the hips until you feel a stretch
• Take 5 deep breaths, then repeat on the other side
4. Hip Flexor Lunge
• Kneeling lunge on the floor, one knee down, one foot forward, both at 90 degrees
• Tuck your tailbone under, like you’re flattening your lower back
• Keep your shoulders over your hips
• Take 5 deep breaths, then repeat on the other side
5. Thread the Needle
• From your hands and knees, slide one arm between the opposite arm and leg along the floor
• Let your shoulder drop down as you rotate through your mid-back
• Take 5 deep breaths, then repeat on the other side
Do this one on a yoga mat, or use a pillow under your knees.
If your body’s been sending you signals and you’ve been putting it off, this is your nudge. Book a session.
June has arrived and so has the chaos. Here’s what’s happening at Casa Bloom this month…
For Myself: The calendar is full and my head is spinning a little. My goal this month is simple: actually rest when I get the chance.
For My Family: Worm hunting. My daughter keeps asking us to dig up the gardens to look for worms, so that’s where we’ll be for the foreseeable future (even though they kind of creep me out).
For My Practice: I’ve been going deep on cranial techniques lately. You may have already noticed me spending more time at your head during sessions. If not, you probably will soon. It’s been a fascinating rabbit hole.
That’s all for now.
Happy Stretching,
Osteopathic Manual Practitioner
