28. Basic Stretching Routine

About This Lesson

The Basic Stretching Routine teaches Dr. Reaume Carroll Mulry’s approach to stretching from the Position of Comfort. Each stretch is coordinated with Soft Stomach Breathing to help the body relax as you move into the stretch.

Dr. Mulry begins in the Position of Strength, moves safely to the floor, and uses one Soft Stomach Breath to relax before stretching.

The routine includes three basic stretches:

• One knee to chest: Bring one knee toward your chest as you slowly exhale. Dr. Mulry recommends at least three stretches with each leg
• Both knees to chest: Slowly bring both knees toward your chest while exhaling
• Hamstring stretch: Bring one knee to a vertical position, extend your foot toward the ceiling, and draw your toes toward your face

Throughout the routine, Dr. Mulry emphasizes relaxing, breathing, moving slowly, and stretching only to the point of mild tension. His instruction to “ooze into the stretch” reflects the controlled approach used throughout the lesson.

The routine finishes by returning from the Position of Comfort to the Position of Strength while tightening the stomach muscles for support.

This lesson is part of The Centered Human Being, Dr. Mulry’s 1991 Freedom From Back Pain program.

All In The Zone Skills Training Lessons

• 1. In The Zone Skills Training – Introduction
• 2. Relaxed Moves
• 3. Soft Stomach Breathing
• 4. Position of Comfort and Relaxation Therapy
• 5. Autonomic Nervous System
• 6. Relaxed Flow vs Stress and Tension
• 7. Power Moves
• 8. Power Breathing Routine
• 9. Polyvagal Theory 1 – Introduction
• 10. Polyvagal Theory 2 – Mind-Body Integration
• 11. Polyvagal Theory 3 – The Vagus Nerve
• 12. Social Learning Theory 1 – Introduction
• 13. Social Learning Theory 2 – How To Maximize Success
• 14. Social Learning Theory 3 – How Perception Shapes Behavior
• 15. Social Learning Theory 4 – Expanding Constructs
• 16. Social Learning Theory 5 – The Language Of Science
• 17. Social Learning Theory 6 – Internal and External Locus of Control
• 18. Social Learning Theory 7 – Reward Value & Self-Navigation
• 19. Social Learning Theory 8 – Become A Self-Learner
• 20. Social Learning Theory 9 – Self-Navigation
• 21. Social Learning Theory 10 – Applying SLT
• 22. Social Learning Theory 11 – Be Your Own Coach
• 23. Social Learning Theory 12 – Reward Value
• 24. Social Learning Theory 13 – Behavior Potential
• 25. Social Learning Theory 14 – Expectancy
• 26. Social Learning Theory 15 – Psychological Situation
• 27. Elastic Moves
• 29. Advanced Stretching Routine
• 30. Total Readiness Routine
• 31. Focused Moves
• 32. Healthy Back Exercises – Section One
• 33. Healthy Back Exercises – Section Two
• 34. Healthy Back Exercises – Section Three
• 35. Healthy Back Exercises – Advanced Back Routine
• 36. Position of Strength Transfers
• 37. Polyvagal Theory 4 – Expectancy and Neuroception
• 38. Polyvagal Theory 5 – Integration
• 39. Skills Review
• 40. Welcome To The Mulry Method
• Foundational Research & Theoretical Sources