Full body daily stretching routine

Individuals can begin this routine from the upper body and progressively move downward to minimize the chance of overlooking major muscle groups.

Starting a daily stretching routine might feel overwhelming, especially for those with busy schedules. However, it only takes about 10 to 15 minutes each day. Many people prefer to incorporate this practice either first thing in the morning or right before bedtime.

1. Neck roll

  • Stand up straight with your feet shoulder-width apart and your arms relaxed.
  • Slightly lower your chin toward your chest.
  • Gently roll your head in a clockwise direction for one full rotation, taking about 7 seconds.
  • Rest for 5 seconds, then roll your head counterclockwise in the same manner.
  • Repeat this sequence 3 times

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2. Shoulder roll

  • Stand up straight with your arms relaxed.
  • Without bending your arms, slowly raise your shoulders and then roll them back in a circular motion.
  • Roll your shoulders backward 5 times, then reverse the movement and roll them forward.
  • Repeat this entire sequence 2 times

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3. Behind-head tricep stretch

  • Extend your left arm straight upward, keeping the elbow close to your head.
  • Bend the left elbow so your hand drops behind your neck.
  • Using your right hand, grasp the left upper arm behind the elbow and gently press down, encouraging the left hand to move further down your back.
  • Hold this position for 10 seconds, then rest for 5 seconds before repeating with the right arm.

4. Standing hip rotation

  • Stand with your feet shoulder-width apart and your hands on your hips.
  • Slowly push your hips forward, then rotate them clockwise for 3 full rotations.
  • Return your hips to the center, then repeat the movement in a counterclockwise direction

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5. Standing hamstring stretch

  • Stand up straight with your right foot flat on the ground, bending the right knee slightly while extending the left leg forward.
  • Flex the left foot, keeping the heel on the ground and the toes pointing upward.
  • Place your hands on your right thigh and lean slightly forward, raising your left toes.
  • Hold this position for 20 seconds, then rest for 10 seconds.
  • Repeat the movement with your other leg.
  • Complete the entire sequence 3 times

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6. Quadriceps stretch

  • Stand upright and hold onto a solid structure or wall with your right hand for balance.
  • Keep your right leg straight with the foot flat on the ground, and bend your left knee, bringing your foot up behind you.
  • Grasp your left foot with your left hand and gently press it toward your left buttock, ensuring your hips and knees remain aligned.
  • Hold this position for 30 seconds. After a 20-second rest, repeat with your right leg.
  • Complete the entire sequence 3 times

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7. Ankle roll

  • Stand with your left foot flat on the ground and your right heel raised, placing pressure on your toes.
  • Keeping your toes on the ground, roll your right foot in a clockwise direction for 10 rotations.
  • After completing the clockwise rotations, repeat the movement in an anticlockwise direction.
  • Switch to your left foot and repeat the exercise

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8. Child’s Pose

Child’s Pose, a calming yoga position, is a great way to conclude a stretching routine.

  • Kneel with your toes pointed back, allowing the tops of your feet to rest flat on the ground.
  • Sit back against your heels.
  • Push your buttocks back and lower your chest toward the floor, sliding your arms forward.
  • Hold the stretch for 30 seconds, then rest for 10 seconds.
  • Repeat this sequence 3 times

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Stretching exercises for hip flexibility

Maintaining hip flexibility can help prevent painful conditions like hip osteoarthritis. The following exercises are designed to stretch various muscles around the hip area..

1. Knee-to-chest stretch

  • Lie flat on your back with your legs extended straight.
  • Keeping your right leg straight on the ground, bend your left leg and place your hands just below your left knee.
  • Gently pull your left knee toward your chest and hold the position for 10 seconds.
  • Return the left leg to the starting position and repeat the stretch with your right leg.
  • Complete the sequence 5 times

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2. Hip abduction

  • Lie on your left side with your right leg resting on top of your left leg.
  • Bend your bottom (left) leg slightly and lift your extended top leg to about 45°, keeping your body aligned on the side.
  • Hold the elevated leg for 5 seconds, then lower it for 2 seconds.
  • Repeat this movement 4 more times with the same leg.
  • Turn onto your right side and repeat the entire sequence.

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3. Standing iliotibial (IT) band stretch

  • Begin by standing upright.
  • Cross your left leg behind your right leg and lift your left arm above your head.
  • Lean your upper body to the right, avoiding any twisting or forward motion.
  • Hold this position for 30 seconds, then repeat on the other side.
  • Complete the entire sequence 4 times.
  • If balancing is difficult, use a wall for support

Stretching routines for runners

Running is a high-impact activity, and if runners don’t stretch adequately beforehand, they may increase their risk of muscle injuries. It’s also crucial to stretch after a run to promote recovery and flexibility.

1. Supine hamstring stretch

  • Lie flat on the floor with both knees bent.
  • Gently straighten your left leg upward, forming a 90° angle with the floor.
  • Place your hands behind your left thigh and pull the leg gently toward your head. If reaching the leg is difficult, loop a towel or blanket around the leg and hold each end instead.
  • Hold this position for 30 seconds, then take a 30-second rest.
  • Repeat the stretch with your right leg.
  • Complete the entire sequence 4 times

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2. Quadriceps stretch

See the full body daily stretching routine section above for the steps.

3. Side lunge

  • Stand with your feet hip-width apart.
  • Take a big step to the left, keeping both feet facing forward.
  • Bend your left knee and shift your hips toward the left, ensuring both feet remain flat and facing forward.
  • Hold this position for 10 seconds, then return to the starting position.
  • Rest for 10 seconds, then repeat on the other side.
  • Complete the entire sequence 5 times

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4. Cobra stretch

  • Lie on your stomach with the tops of your feet flat on the floor and your arms bent, hands positioned just below your shoulders.
  • Keeping your hips on the floor, gently push upward, lifting your head and upper chest.
  • Hold this position for 20 seconds, then rest for 20 seconds.
  • Repeat the stretch 4 more times

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