Stretching Exercises: Daily Full-Body Stretches and More

A well-rounded stretching routine is an important addition to your weekly fitness regimen. Not only does regular, pain-free stretching help improve muscular flexibility, but it may also reduce your chances of an injury.

There is still some debate about the best type of stretch, the ideal duration to hold them, and how often each should be performed. That said, there is little doubt that this type of exercise is beneficial.

This article will discuss the health benefits of stretching, detail a full-body stretching routine, and outline how to start stretching safely.

Benefits of Stretching

Incorporating regular stretching into your week can provide numerous health benefits. To start, consistently stretching a muscle helps improve flexibility and can increase the range of motion in surrounding joints. This, in turn, reduces the likelihood of sustaining an injury during strenuous activities like exercise or playing sports.

In addition, research has found that stretching may lead to improvements in your overall balance. One review found that people who regularly stretched responded more rapidly to stability challenges. As a result, this group was less likely to lose their balance and sustain an injury.

Finally, regular stretching may reduce the overall incidence of muscle or joint-related pain. Though
these benefits are still under examination, some evidence suggests that this is because consistent stretching causes an increased overall pain tolerance.

How to Get Started With a Stretching Routine

There is still some uncertainty about the ideal stretching guidelines. To get the most bang
for your buck, one review suggested following these four stretching rules:

1. Try to perform a stretching routine two to six times per week.
2. Spend at least 30 to 60 seconds stretching each muscle group.
3. Perform a stretch at 60% to 100% of your stretch tolerance (the point where discomfort occurs).
4. Devote at least five minutes of stretching to each major muscle group per week.

In addition, there is still some debate about whether stretches should be static (held
in the stretched position) or dynamic (completed by moving in and out of the stretched position). Though both varieties are beneficial, some studies suggest that performing dynamic stretching before you exercise may reduce your overall risk of injury.

Full-Body Daily Stretching Routine

There is no perfect stretching routine that stretches every muscle group in the body. Instead, the best regimen is one that targets many of the body’s major muscle groups. Try incorporating the following stretches into your daily routine:

Neck Roll

This neck stretch focuses on the muscles that move your head and support your cervical
spine. Take caution when performing this exercise because it could cause nerve compression issues for some people.

1. Relax your shoulders and look straight ahead.
2. Bring your right ear toward your right shoulder.
3. When you feel a stretch, slowly roll your head backward to the other shoulder and forward as you tuck your chin.
4. After completing 10 to 15 rotations, reverse the motion and repeat the preceding three steps in the other direction.

Shoulder Roll

The shoulder roll stretches out the chest and shoulder muscles which tend to shorten when you sit for prolonged periods.

1. Sit in a chair with your head facing forward and your feet on the floor.
2. Shrug your shoulders up toward your ears.
3. Without moving your neck, roll your shoulders in a complete circle (backward, down,
   forward, and shrugged once again).
4. Continue to make slow circles for 30 to 60 seconds.

Behind-Head Triceps Stretch

This stretch helps improve flexibility in the triceps muscle on the back of your upper arm.

1. Extend your arm toward the ceiling and bend your elbow so your palm touches
   the back of your neck.
2. With the other hand, apply gentle pressure to your elbow until you feel a light pulling sensation in the back of the upper arm.
3. After 30 to 60 seconds, repeat the stretch with the opposite arm.

Standing Hamstring Stretch

This exercise improves flexibility in the hamstring muscles, which span from your pelvis to the back of your knee.

1. Stand facing a staircase and place a heel on the bottom step.
2. Keeping your knee straight, slowly bend your hips as you bring your chest forward.
   Do not round your back.
3. When you feel a light pull in the back of your thigh, hold the position for 30 to 60
   seconds before repeating the same stretch on the other leg.

Quadriceps Stretch

This pose targets the quadriceps, a powerful group of thigh muscles that helps with squatting and running. When performing this exercise, hold onto a wall or chair so you don't lose balance.

1. Stand up straight and bend your right knee.
2. Using your right hand, grab your right ankle and pull it towards your buttocks.
3. When you feel a pull in the front of your thigh, hold the pose for 30 to 60 seconds before trying the stretch on the left leg.

Calf Stretch

This stretch improves flexibility in your calf and may help prevent running- or jumping-related injuries

1. Stand facing a wall and stagger your stance so one leg is forward and the other is back.
2. Keep the back heel on the ground and bend your knee as you slowly shift your body
   toward the wall.
3. When you feel a stretch in the hind calf, hold the position for 30 to 60 seconds before
   reversing your legs and repeating the stretch.

Ankle Roll

This technique helps improve the range of motion in the muscles that stabilize the
ankle and help your body balance.

1. Sit in bed with your ankles hanging off the side.
2. Point your feet downward until you feel a stretch in the front of your foot.
3. Slowly rotate your ankles in a clockwise direction without moving your legs.
4. After completing 15 to 20 rotations, reverse the motion and rotate your ankles in a counter-clockwise direction.

Child’s Pose

The child's pose helps stretch the muscles in your lower back that support your lumbar
spine.

1. Kneel on the ground and place both palms on the floor in front of you.
2. Simultaneously slide your palms forward as you sit your buttocks back towards your heels. Keep your neck relaxed as you do this.
3. When you feel a stretch in your lower back, maintain the position for 30 to 60 seconds, then release it.

Butterfly Stretch

The butterfly stretch focuses on the hip adductor muscles in the groin and inner thigh.

1. Sit on the floor, bend both knees, and bring the soles of your feet together.
2. Slowly bring your heels as close to your body as you can and allow your knees to drop toward the ground.
3. When you feel a stretch in your groin, hold the pose for 30 to 60 seconds.

Stretching Exercises for Hip Flexibility

Though stretching each of the body’s muscle groups is beneficial, maintaining flexibility in your
hips is incredibly important. The muscles in this region play an influential role in your ability to stand, walk, squat, jump, and balance. Try the following stretches to target this important area.

Standing Hip Rotation

This convenient exercise helps stretch the muscles in the hip that rotate it in several directions.

1. Stand with your feet shoulder-width apart and shift your weight onto one leg.
2. Move your hips and shoulders together and pivot your unweighted leg inward around the other leg until you feel a pull in the hip.
3. Hold the pose for 30 to 60 seconds. Then, reverse the pivot and move the unweighted leg in an outward direction until you again feel a stretch.
4. Hold this position for 30 to 60 seconds before repeating the stretch with the other leg.

Knee-to-Chest Stretch

The knee-to-chest stretch targets your glutes as well as the paraspinal muscles in your lower back.

1. Lie on the floor with both knees bent.
2. With both of your hands, slowly hug your knees to your chest.
3. When you feel a stretch in the lower back and buttocks, maintain this pose for 30 to 60 seconds, then release it.

Hip Abductor Stretch

This stretch targets the tensor fascia latae , a muscle that stabilizes and abducts your hips in an outward direction.

1. Cross your left leg in front of your right one.
2. Slowly shift your hips to the right as you reach your arm overhead and in the opposite direction.
3. Continue to reach to the left until you feel a stretch in the outer portion of the right hip.
4. Maintain this pull for 30 to 60 seconds before repeating this with the other leg.
   

Figure Four Stretch

This technique stretches the piriformis muscle. Flexibility deficits in this structure may contribute to sciatic pain.

1. Lie on your back and bend both knees.
2. Place the outside of your right foot against your left knee.
3. Slowly lift your left leg and bring the knee toward your chest until you feel a stretch in your right buttock.
4. Hold the stretch for 30 to 60 seconds before repeating it on the opposite side.

Stretching Safety

When beginning a stretching regimen, start slowly and keep your routine well rounded. Though stretching may feel slightly uncomfortable (especially if you are inflexible), you should refrain from forcing your body into painful positions.

This is important for people with a history of muscle and joint pain or a prior injury in the region to keep in mind. In addition, individuals who have been diagnosed with hypermobility disorders, like Marfan syndrome or Ehlers-Danlos syndrome, should avoid stretching without their physician's approval.

When to Contact a Healthcare Provider

If you have questions about beginning a stretching regimen or are experiencing pain
when trying to stretch, contact your healthcare provider. Your physician can provide individualized guidance that takes your specific medical history into account.

Summary

Regular stretching can increase your flexibility, improve your balance, and reduce your chances of sustaining an injury. The best stretching regimen is one that is well rounded and doesn’t cause pain. You should stretch each of the body’s major muscle groups two to six times per week. Hold your stretches for a minimum of 30 seconds apiece.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Children’s Hospital Colorado. 11 stretches for athletes.
2. Behm DG, Kay AD, Trajano GS, et al. Effects of stretching on injury risk reduction and balance. Journal of Clinical Exercise Physiology. 2021;10(3):106-116. doi:10.31189/2165-6193-10.3.106
3. Behm DG, Kay AD,Trajano GS, Alizadeh S, Blazevich AJ. Effects of acute and chronic stretching on pain control.Journal of Clinical Exercise Physiology. 2021;10(4):150-159. doi:10.31189/2165-6193-10.4.150
4. American Heart Association. Stretches for exercise and flexibility.
5. National Academy of Sports Medicine. Stretches for beginners: 10 of the best movements for those just starting.

By Tim Petrie, DPT, OCS
Petrie is a board-certified orthopedic specialist who has practiced as a physical therapist for more than a decade.

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