{"id":6871,"date":"2021-10-11T08:30:26","date_gmt":"2021-10-11T14:30:26","guid":{"rendered":"https:\/\/westretch.ca\/?p=6871"},"modified":"2025-11-21T17:02:17","modified_gmt":"2025-11-21T22:02:17","slug":"thirty-day-stretching-challenge-with-westretch","status":"publish","type":"post","link":"https:\/\/westretch.ca\/blog\/thirty-day-stretching-challenge-with-westretch\/","title":{"rendered":"Thirty Day Stretching Challenge with WeStretch"},"content":{"rendered":"

Many people know they should stretch, but they struggle with getting started. The first step to building a stretching habit<\/a> is to make it as easy and fun as possible in the beginning. To help you on your stretching journey, we have created a thirty-day stretching challenge for you!<\/p>\n

Your thirty-day challenge starts off with just doing a 3-minute stretch- and it will be too easy! The point is not to strain your body from day one, but rather to build up your strength, mobility, and range of motion.<\/p>\n

Every day will add a minute and will guide you through several of WeStretch\u2019s various routine styles. This challenge is designed to help you earn several stretching badges, but be sure to check the full list of possible badges. You might just be able to earn a few bonus ones along the way!<\/p>\n

Be sure to keep in mind that you can customize your routines as needed for what works best for you! If breaking down your routine length works best for you, excluding a certain joint, or even picking a different style of routine is better for you, then do it! The important part is just getting in the habit of daily stretching. (We suggest stretching at the same time every day!)<\/p>\n

Here is a printable PDF version of our Thirty-Day Stretching Challenge Printable<\/a>, so you can keep track of your progress. Stick it to your fridge or leave it on your bedroom dresser to help you remember!<\/p>\n

30- Day Stretching Challenge<\/h2>\n

Day 1<\/h4>\n

3-minutes Fundamental routine<\/p>\n

Day 2<\/h4>\n

4-minute Work Related – Break Time<\/p>\n

Day 3<\/h4>\n

5-minute Sport Warm Up – Walking<\/p>\n

Day 4<\/h4>\n

6-minute Aerobic – Easy Aerobic<\/p>\n

Day 5<\/h4>\n

7-minute Strengthening – Beginner Strengthening<\/p>\n

Day 6<\/h4>\n

8-minute Fundamental routine, filtering out all poses except the Cat pose.<\/p>\n

Day 7<\/h4>\n

9-minutes Pre & Post Natal – First & Second Trimester. (While this style of routine is normally geared towards pregnant people, it is great for seniors, folks with balance problems, or those who need to be careful while getting up and down.)<\/p>\n

Day 8<\/h4>\n

10-minute Pain Relief & Rehab – Back Pain – Full Spine<\/p>\n

Day 9<\/h4>\n

11-minutes Aerobic – General Aerobic<\/p>\n

Day 10<\/h4>\n

12-minute Fundamental routine, but remove a specific joint or pose, such as the Plank pose.<\/p>\n

Day 11<\/h4>\n

13-minute Sport Cool Down – Swimming.<\/p>\n

Day 12<\/h4>\n

14-minute Work Related – Posture Improvement<\/p>\n

Day 13<\/h4>\n

15-minute Strengthening – Intermediate Strengthening<\/p>\n

Day 14<\/h4>\n

16-minute Sport Improvement – Ballet – Right & Left Splits<\/p>\n

Day 15<\/h4>\n

17-minute Aerobic – Advanced Aerobic<\/p>\n

Day 16<\/h4>\n

18-minute Pain Relief & Rehab – Neck Pain – Neck & Shoulders<\/p>\n

Day 17<\/h4>\n

19-minute Work Related – Quick Paced Warm Up<\/p>\n

Day 18<\/h4>\n

20 minutes, done as 2 different 10-minute Fundamental routines. The first one is done by using only standing poses (filtering out the floor poses), and the second is done using only floor poses (filtering out the standing poses.)<\/p>\n

Day 19<\/h4>\n

21-minute Sport Warm Up – Jumps<\/p>\n

Day 20<\/h4>\n

22-minute Sport Improvement – Cycling<\/p>\n

Day 21<\/h4>\n

23-minute Sport Cool Down – Your choice!<\/p>\n

Day 22<\/h4>\n

24-minute Pre & Post Natal – Postnatal<\/p>\n

Day 23<\/h4>\n

25-minute Aerobic – Founder\u2019s Favourite<\/p>\n

Day 24<\/h4>\n

26-minute Pain Relief & Rehab – Hip Pain – Both Hips<\/p>\n

Day 25<\/h4>\n

27-minute Strengthening – Advanced Strengthening<\/p>\n

Day 26<\/h4>\n

28-minute Work Related – Mobility and Joint Health<\/p>\n

Day 27<\/h4>\n

29-minute Fundamental – Filter out lunges and planks from your routine on the pose customization screen.<\/p>\n

Day 28<\/h4>\n

30 minutes of your choice of routine!<\/p>\n

Day 29<\/h4>\n

31-minute Pain Relief & Rehab – Your choice!<\/p>\n

Day 30<\/h4>\n

32-minutes, done as 3 different routines:<\/p>\n

1. 10-minute Sport Warm Up – Wrestling<\/p>\n

2. 12-minute Pain Relief & Rehab – Hip Pain<\/p>\n

3. 10-minute Sport Improvement – Irish Dance – Middle Splits<\/p>\n

After thirty days, notice how good you are feeling. You\u2019ll notice that your balance has improved you’ve improved your flexibility, and your energy has increased as well! Your sleep quality may have improved and you will feel like your younger self!<\/p>\n

If you loved your thirty-day flexibility challenge and want to let us know, send us an email at team@westretch.ca<\/a> or join our Facebook Group!<\/p>\n

If you haven\u2019t experienced WeStretch yet, get started by downloading the app from the App Store<\/a> or Google Play<\/a>, then create an account to track your progress. We look forward to stretching with you!<\/p>\n

Written by Kayla Willsey<\/p>\n","protected":false},"excerpt":{"rendered":"

Many people know they should stretch, but they struggle with getting started. The first step to building a stretching habit is to make it as easy and fun as possible in the beginning. To help you on your stretching journey, we have created a thirty-day stretching challenge for you! Your thirty-day challenge starts off with […]<\/p>\n","protected":false},"author":1,"featured_media":10578,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[152,134],"tags":[],"class_list":["post-6871","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-stretching-facts-and-tips"],"yoast_head":"\nThirty Day Stretching Challenge with WeStretch – WeStretch<\/title>\n<meta name=\"description\" content=\"To help add daily stretching into your life, we've created the thirty day stretching challenge to help get you started on your journey!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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