P90X Day 43: Stretch

P90X StretchWhen it comes to the easiest, most enjoyable workout of P90X, hands down, the Stretch X program is it. Stretch X is basically a flexibility training workout that incorporates lots of stretching exercises. You don’t feel as though you are struggling or in pain during this workout. And frankly, stretching the muscles feels really good. The different stretching exercises come from multiple sports, Kenpo, Karate and Yoga.

Many people underestimate the importance of flexibility training when they exercise. Flexibility training, however, is key to several things:

  1. Injury prevention
  2. Increased athleticism
  3. Increased strength
  4. Increased range of motion
  5. Increased muscle length – making your muscles appear longer and leaner

Below, I’ve provided a chart of all of the stretching exercises done during the P90X Stretch workout. I’ve provided info on which muscles are stretched and how deeply the stretch works muscles on a scale of 1 to 5 with 5 being the deepest:

Exercise Primary Muscle(s) Stretched Depth of Stretch
Sun Salutations (Vinyasas) Chest, Back, Hamstrings 3
Neck Stretch Neck and Shoulders 4
Back up the Car Neck 3
Head Roll Neck 3
Expand / Contract Back-Chest-Shoulder Stretch Chest, Shoulders and Back 4
Topsa Shoulder Stretch Chest and Shoulders 2
Wrist-Forearm Flex Stretch Forearms and Wrists 5
Dreya Forearm Stretch Forearms and Wrists 3
Arm Circles Shoulders 2
Shoulder-Triceps Combo Stretch Shoulders and Triceps 4
Ballistic Stretchers – Huggers, Reachers, Swimmers Shoulders, Biceps and Triceps 1
Standing Side Stretch Side of abdominals and Back 3
Roller Back / Spine 3
Plough Neck and Back 5
Seated Spinal Stretch Spine 4
Cat Stretch Back and Spine 3
Glute Stretch Glutes 3
Wide-Feet Forward Hamstring Stretch Hamstrings 3
Side Twist Hamstrings, Back and Spine 4
Camel Lower Back and Spine 5
Back Hero Lower Back and Spine 5
Kenpo Quad Stretch Quadriceps 4
Bow Quadriceps, Back and Shoulders 5
Low Squat Inner Thighs and Hips 4
Frog Inner Thighs and Hips 5
Seated Single-Leg Hamstring Stretch Hamstrings 4
Seated Two-Leg Hamstring Stretch Hamstrings 3
Ballistic Hamstring Stretch Hamstrings 1
Split-Leg Hamstring Stretch Hamstrings 4
Toe Flexor Calves, Shins, Ankles, Achilles  and Arches in Foot 3
Downward Dog with Calf Stretch Hamstrings, Chest and Calves 3
Upward Dog with Ankle Stretch Lower Back, Chest, Shoulders and Ankles 3
Child’s Pose with Right and Left Side Stretch Back 3

In general, you come out of the Stretch workout feeling good and not worn out. You’ll feel relaxed and energized all at once.

Want to try P90X for yourself? Buy the P90X Extreme Home Fitness Program here.

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