P90X Stretch X, the stretch routine included in the popular at-home fitness program, may provide much-needed relief after completing the brand’s intense cardio and strength training workouts. It’s scheduled as an optional session in the P90X program, but experts recommend working some activity into the days you use to recover from tough exercise (also called active recovery). Stretching can be a healthy way to accomplish that, since it boosts flexibility and helps you stay mobile, according to Harvard Health.
Purpose of Stretch X
P90X Stretch X is a routine designed to help increase flexibility and provide important muscle recovery in preparation for the program’s intense workouts that fill the remainder of the week.
According to Mayo Clinic, doing a stretching routine can help you prevent injuries and avoid fitness plateaus that can keep you from reaching your goals. This stretch session is the least intense of all P90X workouts, giving your body the active recovery it needs after high–intensity cardiovascular work and strength training.
P90X Stretch X Exercises
The 30-plus exercises in P90X Stretch X come from yoga, martial arts, and general sports training.
The routine begins with sun salutations from yoga as a gentle way to warm up and stretch your body. Next, you move through exercises that target each part of your body, starting with your neck and finishing with your legs.
Some of the neck stretches include:
- Neck rolls
- Back up the car
- Mimic the range of motion used when looking over your shoulder as if you were backing up a car.
Shoulder stretches include:
- Topas shoulder stretch
- Open your arms into a T position with your palms facing upward and thumbs pointing toward the back of the room.
- Arm circles
The following stretches target multiple muscles in your shoulders, chest, back, and arms:
- Expand/contract back-chest-shoulders stretch
- Alternate reaching your arms out wide with bringing them in to give yourself a hug.
- Shoulder/triceps combo stretch
- Reach an arm overhead, bend at the elbow, and support with the other hand as you stretch the tricep gently.
- Ballistic stretches
For the wrists and forearms, there are two exercises:
- Wrist-forearm flex stretch
- Place the tops of your hands on your mat with your fingers pointing toward your body, and gently stretch the top of your forearm.
- Dreya forearm stretch
- Gently pull the fingers of one hand backward with your other hand to stretch the underside of your wrist and forearm.
Many of the exercises target the core muscles of your abdomen and lower back, as well as the muscles that support your spine and the gluteal muscles, including (but not limited to):
- Standing side stretch
- Reach one arm overhead and gently reach toward the opposite side of the room.
- Plow pose
- This yoga inversion involves lifting your legs up and over your head in a supine position. Due to the stress that this stretch can put on your neck, be sure to proceed with caution.
- Seated side stretch
- Camel pose
- This yoga pose is a powerful kneeling backbend.
- Side twist
- Cat stretch
- In a tabletop position, arch your back so that your spine mimics a cat stretching.
- Bow pose
- This yoga backbend involves lying on your stomach and reaching backward to hold your ankles so that the shape of your body resembles a bow.
- Glute stretch
To relax and lengthen the quadriceps and hamstring muscles of your upper legs, Stretch X includes:
- Wide–feet forward hamstring stretch
- Kenpo quad stretch
- From a standing position, reach one heel up toward your glutes, holding your ankle as you stretch your quad.
- Seated single–leg hamstring stretch
- Seated two–leg hamstring stretch
- Ballistic hamstring stretch
- This stretch involves a slight bouncing motion to deepen the stretch in your hamstring.
- Split-leg hamstring stretch
Then, these exercises target your inner and outer thighs, and your hips:
- Low squat
- Frog pose
- In a tabletop position, widen your knees, align your ankles with your knees, and lower your hips and forearms toward the floor.
The program finishes with a few stretches for the ankles and calves and a final stretch for the back:
- Toe flexor stretch
- Downward dog with calf stretch
- Upward dog with ankle stretch
- Child’s pose with right- and left-side stretch
How to Include P90X Stretch X in Your Fitness Routine
You need only two pieces of equipment for P90X’s Stretch X routine: a yoga mat and a towel. The yoga mat provides grip and cushioning as you move through each exercise. The towel helps deepen certain stretches, and you can use it to wipe away sweat to prevent slipping.
Choose an area of your home in which you have enough space to move without interruptions or distractions, so you can use this time to stretch effectively and relax in your active recovery.
P90X switches up the workout plan every few weeks, but Stretch X is a constant part of the program. It’s suggested that you complete Stretch X on the last day of every week, but you can complete it more often if you like.
It’s also not mandatory that you complete Stretch X as part of the P90X program. Some people may choose to take a full rest day instead. But Stretch X is highly recommended to help prevent injuries, boost flexibility, support healthy muscle recovery, and take your fitness to the next level.
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