Most of us wake up in the morning, or finish up work for the day, shake off the cobwebs and move on to the next thing. Admit it, you’re probably not stretching before you do. So, this week's challenge is all about S T R E T C H I N G. 

When our bodies don’t move for long periods of time due to sleeping, working, or traveling, we stiffen up. Our muscles get tight, we often tweak our bodies in whatever way we can to find comfort and we forget to reset once we’re up and moving around again. 

Here’s some good news: there’s an easy fix! You can improve your flexibility and the tightness in your muscles with just 5-10 minutes of stretching! 

You don’t need a lot of time or space to get started with a good stretching routine. Here are a few key stretches to get you started: 

Tricep Stretch: 

  • Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.

  • Bend your right elbow and reach your right hand to touch the top middle of your back.

  • Reach your left hand overhead and grasp just below your right elbow.

  • Gently pull your right elbow down and toward your head.

  • Switch arms and repeat.

Frog Stretch: A great hip opener:

  • Start on all fours.

  • Slide your knees wider than shoulder-width apart.

  • Turn your toes out and rest the inner edges of your feet flat on the floor.

  • Shift your hips back toward your heels.

  • Move from your hands to your forearms to get a deeper stretch, if possible.

  • Hold for 30 seconds to 2 minutes.

Hamstring Stretch: 

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.

  • Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.

  • Wrap your arms around the backs of your legs and hold anywhere from 45 seconds to two minutes.

  • Bend your knees and roll up when you're done.

Side Stretch: 

  • Kneel on the floor with your legs together, back straight, and core tight.

  • Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).

  • Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.

  • Keep your hips facing forward.

  • Hold this stretch for 30 seconds to 2 minutes.

  • Repeat on the other side.

Neck Release: 

  • Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.

  • Drop your left ear to your left shoulder.

  • To deepen the stretch, gently press down on your head with your left hand.

  • Hold for 30 seconds to 2 minutes.

Quad Stretch: 

  • Lie on one side or use a wall while standing - try not to lock your knee.

  • Keep your bottom leg straight and bend your top knee so your foot is by your butt.

  • Hold your top foot with your hand, pulling it toward your butt.

  • Keep your hips stable so you're not rocking back as you pull.

  • Hold for 30 seconds to 2 minutes.

  • Switch sides and repeat.

These are just some basic stretches to get you started. To go a step further, try a quick yoga routine


Prize Details

In addition to learning new healthy lifestyle skills, by completing this Weekly Challenge you’ll also receive 1,000 FITera points! Be sure to blog about this challenge and keep us updated on your progress. At the end of each week, please email us at with how you did on the challenge, as well as your FITera username.

Rules & Regulations

Keep us updated on how you’re doing with the weekly challenge by posting blogs on FITera with your progress, questions, or any tips, obstacles, or experiences you’d like to share. There is no minimum number of blogs required, but the more you post, the more support, encouragement, and accountability you’ll receive from others.

Just as you’ll receive support from others, please offer the same kind of feedback and encouragement to your peers. As you’ll soon discover, the more you give, the more you’ll receive.

ANNOUNCEMENT: Every Monday we'll announce the details of the upcoming week's challenge. Each challenge goes from Monday to Sunday.

COMPLETING YOUR CHALLENGE: At the end of each week (Friday night, Saturday, or Sunday morning), please post a blog on how you did with your challenge for the week, such as what you learned, obstacles you overcame, and your plans for continuing this new healthy habit long-term.