You probs do a few stretches at the gym, but stretching is more than just a pre-workout and post-run ritual. A daily stretching routine can benefit your overall health by improving your flexibility, relieving muscle tension, and reducing stress.
Ready to add a few daily stretches to your routine? Let’s do it!
Stretches to do every day
- Head roll
- Shoulder roll
- Triceps stretch
- Arms and abs stretch
- Standing quad stretch
- Standing hamstring and calf stretch
- Figure four
- Hamstring stretch
- Kneeling hip flexor stretch
- Child’s Pose
Not only does stretching feel oh-so-good, but it’s good for you too! Fitting a 10- to 15-minute stretch sesh into your daily schedule has a ton of health benefits.
Stretching can:
- Loosen up tight muscles. Feeling a bit stiff from your day job or workout? Stretching is a great way to relieve any tightness and tension.
- Increase flexibility and range of motion. Stretching helps your muscles and joints become more flexible. And according to a 2012 research review, stretching can increase your range of motion. This can help you get bendy for yoga and just move more easily when walking across your living room.
- Improve posture. Bad desk posture killing your vibe? A small 2014 study suggests that stretching may help you be more aware of your posture and avoid that forward slump in your shoulders.
- Reduce pain. Because stretching helps ease muscle tension, it may help reduce pain caused by chronic conditions or injuries. According to a small 2015 study, stretching can also help reduce pain while correcting poor posture.
- Lower your risk of injury. Working out or doing physical activity without a proper warmup can put you on the path to potential injury. A daily stretch sesh may help prevent strains and sprains.
- Boost your circulation. A small 2013 study suggests that stretching is a great way to boost circulation. And better blood flow can benefit your overall heart health, improve muscle recovery, and reduce soreness
- Relieve stress. Stretching can help relieve tension for a stress-free body and mind 🧘♂️.
- Ease headaches. Stretching can help ease headache-inducing tension and provide you with sweet relief.
You can do stretching exercises whenever you feel like it. But two great times to add movement to your routine are right when you wake up and before bed.
If you want to stretch around your workout routine, a proper warmup is key — and stretching alone may not be enough. But studies suggest it’s better to do dynamic stretches (active movements that provide a stretch) before a workout and static stretches (in which you hold one position for a while) afterward.
To keep your muscles lean and limber, try this mix of static and dynamic stretches.
1. Head roll
- Stand up straight with arms at your sides and feet shoulder-width apart.
- Carefully drop chin down toward chest.
- Slowly roll your head to one side, completing a full rotation.
- Once your head is back at your chest, rest for 5 seconds, then roll to the other side.
- Repeat 5 times.
2. Shoulder roll
- Stand up straight with arms at your sides.
- Lift shoulder blades up like you’re shrugging your shoulders, making sure to keep some space between your shoulders and ears.
- Roll your shoulder blades back and down.
- Repeat 5 times, then repeat in the other direction.
3. Triceps stretch
- Stand up straight with feet shoulder-width apart.
- Hold right arm straight out in front of you, then cross it in front of your body.
- Bend left arm to gently hold right forearm and guide it closer to your chest.
- Hold for 10–30 seconds, then release.
- Repeat on the other side.
4. Arms and abs stretch
- Stand with feet hip-width apart and cross right foot over left foot.
- Reach your arms overhead and grab left wrist with right hand.
- Lower your shoulders, leaving space by your ears, as you lean to the right. You should feel this stretch in your sides and shoulders without pain or tingling.
- Hold for 15–30 seconds.
- Return to a standing position and repeat on the other side.
5. Standing quad stretch
- Stand straight with feet shoulder-width apart.
- Bring left foot up toward your butt and grab your foot or ankle with left hand.
- Hold for 30 seconds, then lower your foot.
- Repeat on the other side.
6. Standing hamstring and calf stretch
- Stand up straight and stagger your right foot in front of your left foot.
- Keeping left heel planted on the floor, flex your right foot with the heel still on the floor.
- Lean forward to grab right toes with left hand (place right hand behind your back for support).
- Pause here for 30 seconds.
- Gently move back into a standing position.
- Repeat on the other side.
7. Figure four stretch
- Lie faceup and lift your legs off the floor, bending knees at a 90-degree angle.
- Place right ankle over left knee, then place your hands on left leg (just below your knee).
- Pull your leg toward you until you feel the stretch.
- Hold for 30 seconds, then release.
- Repeat on the other side.
8. Hamstring stretch
- Lie faceup on the floor with legs extended in front of you. Bend right leg in, so your foot is resting next to your left thigh.
- Place hands behind your right thigh. Gently straighten right leg with heel flexed as you pull your leg toward your body (stop when you feel the stretch in the back of your leg).
- Hold for 30 seconds.
- Switch legs and repeat. Try using a stretch strap or a towel if it’s hard to reach your leg.
9. Kneeling hip flexor stretch
- Kneel on the floor and step right foot forward, making a 90-degree angle at your hip and knee.
- Engage your core and glutes to create an upward tilt in your pelvis. You’ll also feel a light stretch in your left hip.
- Hold for up to 30 seconds.
- Switch legs and repeat.
10. Child’s Pose
- Start on all fours on a mat, with knees directly under hips and toes pointed behind you.
- Slowly sit back so your butt goes down toward your heels.
- Lower your chest toward the floor, letting hands slide forward.
- Hold for 30 seconds to 1 minute.
- Release the pose and rest for 10 seconds.
- Repeat at least 3 times.
Daily stretching is a great way to keep your body and mind in top form. Plus, you’ll get the added benefits of increased flexibility, improved circulation, and stress relief (yas!).
We know that adding even a short stretching routine into your day may seem daunting. If you’re looking for ways to stick to your #goals, these tips may help:
- Schedule your stretch sesh for the same time every day.
- Start with a short 5-minute routine and work your way up to 10, 15, or even 30 minutes!
- Keep it interesting by switching up the types of stretches.
If you experience any pain during a stretch, be sure to stop. Stretches should feel good, or maybe slightly uncomfortable if your muscles are tight, but they shouldn’t hurt.
Pay attention to any sensitive spots and talk with a healthcare professional if you sense that something’s off or you feel more “ouch” than “ahhhh.”
