Netflix and Stretch - NW Personal Training

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We’ve all had those days. You’re mentally drained, physically exhausted, and the thought of doing a workout feels impossible. After a long day of work, parenting, errands, and responsibilities, all you want to do is collapse onto the couch, grab a blanket, and binge watch your favorite Netflix series. The good news? Resting and prioritizing recovery doesn’t mean you have to abandon your health goals completely.

In fact, some of the best things you can do for your body during stressful or exhausting times are gentle stretching, mobility work, and relaxation. Stretching improves flexibility, reduces muscle tension, promotes circulation, relieves stress, and can even help you sleep better. Best of all, it requires very little energy. So instead of thinking it’s “all or nothing,” pair your favorite show with a mini flexibility session.

No gym clothes required. No sweating necessary. Just hit play and start stretching right from your couch.

Try Netflix and Stretch – Easy Stretches While Watching TV

Hold these gentle stretches anywhere from 30 seconds to 2 minutes while breathing slowly and relaxing into each position.

Straight Leg Hamstring Stretch

Sit on the couch with one leg extended and the other bent. Reach toward your toes while keeping your chest lifted and back long. Avoid rounding your spine. You should feel a gentle stretch along the back of the thigh. If your hamstrings are really tight, feel free to bend your knee a bit more.

90/90 Hip Stretch

Sit with one leg bent in front of you at 90 degrees and the other leg behind you at 90 degrees. Keep both sitting bones grounded and lean slightly forward over the front leg. This stretch targets hip mobility and can help relieve tightness from prolonged sitting.

Quad Stretch from 90/90 Position

From the 90/90 stretch, gently bend the back knee and reach for your foot if comfortable. Keep your core engaged and avoid arching your lower back. You’ll feel this stretch along the front of the thigh and hip. If this doesn’t feel comfortable, lie on your side, grab the top foot and bring it towards your hip.

Inner Thigh Butterfly Stretch

Sit tall with the soles of your feet together and knees falling outward. Hold your feet and gently press your knees down towards the couch. Focus on lengthening your spine rather than forcing the stretch.

Chest, Back, and Shoulder Stretch Over the Couch

Lean back over the back of your couch, feeling the stretch in your upper spine, chest and shoulders. This is especially beneficial for anyone who spends hours at a desk or looking at screens.

Supine Figure 4 Hip Stretch

Lie on your back, cross one ankle over the opposite knee, and pull the supporting leg toward your chest. Relax your head and shoulders into the couch. This stretch is excellent for relieving tension in the hips and glutes.

Remember, movement doesn’t always have to be intense to be effective. Some days, recovery is the workout. So, the next time you’re tempted to completely veg out on the couch, turn it into a “Netflix & Stretch” session. Your body and mind will thank you!

Yours in health & fitness,
Sherri McMillan

Strength as Cardio

Strength as Cardio