Save This Daily Stretching Routine to Improve Flexibility and Mobility

If you have a cat or dog, you’ve probably noticed how often they stretch throughout the day. As for humans? Not so much. Yet, stretching offers so many benefits, it’s hard to understand why we don’t all commit to a daily stretching habit.

Why Should You Stretch? Stretching is Beneficial for Both Your Mind and Body

Begin by considering the physical benefits of stretching. Not only can it enhance your flexibility, but it also promotes better blood circulation and can even improve your posture, according to Katie Baki, Glo yoga instructor in Louisville, Kentucky. Stretching before a workout helps warm up your body, and stretching after can reduce the likelihood of injury and alleviate muscle soreness.

There are two main types of stretching: static (holding a stretch for 30 to 60 seconds) and dynamic (moving your muscles and joints through their full range of motion), says Mallory Fox, DHSc, MS; NASM Master Trainer, NASM-CPT, and NASM Stretching and Flexibility Coach. Dynamic stretches, like leg swings, are usually performed before a workout, while static stretches, like the seated hamstring stretch, are done afterward. However, both types can be done throughout the day, Fox notes. "I like to do dynamic stretches between meetings and appointments to relieve tension," Fox shares. "Static stretches can be added to a mobility routine on non-workout days to keep your range of motion intact," she explains.

Stretching can also have surprising benefits for your mental and emotional well-being. “Certain types of stretching, such as static stretching, can activate your parasympathetic nervous system, helping to induce relaxation and calm,” says Baki. Additionally, being fully engaged in your stretch can enhance mental presence, boosting concentration, focus, and reducing stress.

Complete Full-Body Stretching Routine for Every Day

Here are 12 stretches you can incorporate into your daily routine. This full-body series targets your muscles and joints, designed to be performed in the specific order. The first six stretches are dynamic, meaning they involve moving your muscles and joints through their full range of motion, while the last six are static stretches, where you hold the stretch. As you stretch, pay attention to how your body feels—if you experience pain, ease off. Be sure to breathe deeply and steadily as you move through the stretches!

1. Open Book Pose

• Begin by lying on your back with your feet lifted into a tabletop position: knees above your hips and shins parallel to the ceiling, with feet off the floor.
• Stretch your arms wide to either side at shoulder height, with palms facing upward.
• As you exhale, lower your legs to the right.
• Take a deep breath in, then exhale as you move your left arm over toward your right arm as though you're going to clap your hands (or imagine your arms as a book closing).
• Inhale to open the chest and return your left arm to the starting position.
• Repeat this sequence 10 times.
• Switch sides and repeat the process.

2. Cat-Cow Pose

• Begin on all fours with your knees aligned below your hips and wrists beneath your shoulders.
• Inhale and gently tilt your pelvis upwards, reaching your tailbone toward the ceiling while dropping your belly toward the floor. Simultaneously, lift your chin and look up to create an arch in your back.
• Exhale and tuck your tailbone under, pulling your navel in toward your spine, while lowering your gaze toward your thighs to round your spine.
• Continue transitioning between these two movements slowly, coordinating your breath (inhale for cow, exhale for cat) for a total of 10 rounds.

3. Low Lunge to Half Split Transition

• Begin in a tabletop position on the floor, then step your right foot forward, placing it between your hands. You can modify by using yoga blocks beneath your hands (one block under each hand) for extra support.
• Ensure your hands are directly under your shoulders.
• Inhale and press your hips forward, lift your chest, and gaze straight ahead. This is your low lunge, where you should feel a stretch in your right hip flexor.
• Exhale and gently pull your hips back, keeping your right leg straight. This is your half split, and you should feel a stretch in your right hamstring, calf, and glutes.
• Alternate slowly between the low lunge and half split for 10 repetitions, moving fluidly with your breath.

4. Child's Pose to Cobra Flow

• Begin in a tabletop position, then walk your hands slightly forward.
• Exhale and shift your hips back toward your heels as you extend your arms forward.
• Inhale, lift your hips, bend your elbows, and slide your chest forward.
• Press your palms into the floor, arch your back, and draw your chest through your arms, keeping your gaze either straight ahead or slightly upward.
• Exhale as you return to child's pose, then alternate between these two movements 10 times, moving slowly and fluidly.

5. Downward Dog Pose

• Start in a tabletop position and spread your fingers wide as you lift your hips towards the ceiling.
• Keep your knees slightly bent and focus on lifting your tailbone upwards to elongate your body.
• Your heels may or may not touch the floor, and that's completely fine.
• Alternate by bending your right knee and pressing your left heel down.
• Switch sides and repeat the pedaling action 10 times.

6. Inchworm Stretch

• Begin by standing with your feet hip-width apart, as instructed by Fox.
• Next, hinge at your hips and place your hands on the floor in front of your feet. Keep your knees slightly bent to prevent locking your joints.
• Walk your hands out in front of you until you are in a high plank position, with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core to stabilize your spine.
• Hold the plank for a breath or two while keeping your muscles engaged. Then, walk your feet towards your hands in small steps, raising your hips up as your legs straighten.
• Once your feet are near your hands, walk your hands forward again to return to the high plank position.
• Repeat for 5-10 repetitions.

7. Thread the Needle Stretch

• Start on the floor on all fours (or transition directly from downward dog by dropping your knees).
• Inhaling, rotate and open your torso to the left, reaching your left arm toward the ceiling. 
• Exhaling, rotate back to center and continue rotating to reach your left arm through the space between your right arm and thighs (as if you’re “threading a needle” through a hole). 
• Bring your left cheek to the ground and extend your right arm forward. 
• Hold here for 10 deep breaths. 
• Switch sides and repeat.

8. Butterfly

• Sit on the floor and bend your knees outward, bringing the soles of your feet together.
• Inhale deeply and lengthen your spine, sitting as tall as you can (you can place a block or pillow under your hips for extra support if needed).
• As you exhale, hinge at the hips and gently fold forward, feeling a stretch along your inner thighs.
• Hold this position for 10 deep breaths.

9. Seated Forward Bend

• Sit on the floor with your legs extended straight in front of you, keeping your spine tall.
• Inhale and flex your feet. As you exhale, hinge forward from the hips, reaching as far as you can over your legs.
• Hold this stretch for 10 deep breaths.

10. Prone Chest Opener

• Lie flat on your stomach and position your left elbow on the floor at shoulder height, creating a goalpost shape with your arm.
• Press your right hand into the floor and stack your right hip directly over your left. Bend your legs at 90 degrees, with your feet behind you.
• Turn your head to the right and place your left cheek on the floor. You should feel a deep stretch in your left pectoral muscle.
• Hold for 10 breaths, then release and repeat on the opposite side.

11. Supine Pigeon (Figure 4 Stretch)

• Lie on your back with your knees bent and feet flat on the floor.
• Place your left ankle over your right thigh, close to the knee. If this feels comfortable, you can stay here—this is your stretch!
• For a deeper glute stretch, bring your arms under your right shin and lift your right foot off the floor, pulling your right knee toward your chest.
• Hold for 10 breaths, then switch sides and repeat.

12. Seated Leg Extension

• Sit on the floor and extend your right leg straight out in front of you. Bend your left leg so that the sole of your left foot rests against your right inner thigh, as Fox advises. If this stretch feels too intense, you can move your left foot closer to your right calf.
• Sit up straight, lengthen your spine, and hinge forward from the hips to lean over your right leg. Reach for your foot with your hands while keeping your back straight and avoiding rounding the spine.
• Hold this stretch for 30-60 seconds. Breathe deeply and relax into it as you exhale.
• Slowly release the stretch and switch to the other leg to repeat the process.

It may seem challenging to incorporate stretching into your daily routine, but the key is to find a time of day that works for you and make it a consistent habit. You might even schedule it on your calendar or combine it with another established habit, according to Baki. For example, if you walk your dog every day, stretch as soon as you return home. Most importantly, change your perspective. “Instead of viewing stretching as something you 'have' to do, consider it something you 'get' to do,” she suggests. “You get to take care of both your body and your mind.”

More Stretches to Try:

• Stretches for the Glutes
• Stretches for the Hips
• Lower Back Flexibility Exercises
• Upper Back Stretching Techniques
• Exercises for Knee Pain Relief
• Foot and Ankle Mobility Stretches