Anderson Method: Easy Stretch and Developmental Stretch
A five-stretch routine using Bob Anderson's classic method: an easy stretch until you feel mild tension, then a slightly deeper developmental stretch. Students learn to read muscle tension and avoid stretching into pain or bouncing.
How to play
- Explanation (1 min): easy stretch, about 15 seconds, to mild tension that should fade; developmental stretch, ease a bit further and hold 20 seconds; if tension builds instead of fading, back off.
- Hamstrings: sitting with one leg straight and the other bent, lean forward from the hips; easy and developmental stretch on each leg (1.5 min).
- Quads: lying on your side, hold the top foot and bring the heel toward the glute; both phases on each leg (1.5 min).
- Calves: standing facing the wall, back leg straight with heel down; both phases on each leg (1.5 min).
- Butterfly for the inner thighs and child's pose for the back: both phases in each (1.5 min).
- Wrap-up: each student says or writes down which muscle felt tightest and whether the tension eased in the developmental stretch (1 min).
Rules
- Never bounce: hold each position still.
- Tension should fade; if it builds or turns into pain, back off.
- Breathe calmly the whole time; no holding your breath.
- Everyone stretches at their own level, with no one pushing them.
Variations
Easier
Do only the easy stretch in each position and extend it to 20 seconds.
Standard
A 15-second easy stretch and a 20-second developmental stretch for five muscle groups.
Harder
Add a sixth stretch chosen by each student for the area worked hardest in class.
Adaptations
- Limited mobility: adapt stretches to the chair (hamstrings with the foot on another chair, back by leaning forward) using the same two phases.
- Hearing impairment: use visual signals to change phases, such as a thumbs-up to start the developmental stretch.
- Very stiff students: stay in the easy stretch and use a towel or rope to reach the foot.
Learning goals
- Tell appropriate stretch tension apart from pain.
- Apply easy and developmental stretches to the major muscle groups.
- Self-regulate stretch intensity independently.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
What matters is that students learn to read the sensation, not reach farther. Use the wall clock or count aloud to mark the phases.
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