Here’s a friendly full-body flexibility and mobility routine that you can easily stretch daily , or a few times a week. This routine will only take 15-20 minutes and is crafted to help you:
- Improve joint mobility, especially in your hips, shoulders, and spine.
- Increase flexibility in your major muscle groups.
- Require no equipment (though a yoga mat could be handy).
If you haven’t read why its important to stretch you can read about it here…
Before starting, remember:
When stretching breathe deeply during each stretch—inhale through your nose and exhale through your mouth. And always listen to your body; aim for gentle discomfort, not pain.
3 to 5 sessions a week will give you the best results, but if you skip some days or don’t have enough time to do the full routine– it’s ok! Don’t be discouraged and know that doing something is better than doing nothing. And keep in mind consistency is key, the results won’t be visible right away, but keep at it. Its worth it!
If you can get 1 percent better each day for one year, you’ll end up thirty-seven times better by the time you’re done.
– James Clear
Full-Body Flexibility & Mobility Routine (15–20 min)
Suggested: 30–60 seconds per stretch or movement (per side if applicable). Focus on your breathing and aim for smooth transitions.
Warm-Up (Dynamic Mobility – 3–5 min)
- Cat-Cow Stretch (spine, shoulders)
Gently arch and round your back while taking deep breaths. Try 6–8 slow reps - World’s Greatest Stretch (hips, spine, hamstrings, thoracic rotation)
Step forward into a lunge, then lower your elbow toward your inside foot. Rotate your chest toward your front knee, and do 3–5 reps on each side. - Leg Swings (Front-to-Back & Side-to-Side) (hips, hamstrings, adductors)
Hold onto a wall or chair for balance and swing each leg 10–12 times in both directions.
Standing Flexibility + Mobility (5–7 min)
- Standing Forward Fold (hamstrings, calves, lower back)
Allow your head and arms to hang; if it feels better, keep a slight bend in your knees. - Side Reach Stretch (obliques, lats)
Reach one arm overhead and lean to the side, stretching from your hip to your ribs. - Standing Quad Stretch (quads, hip flexors)
Grab one foot and pull it toward your glute with your knees together—engage your core for balance.
Ground-Based Stretches (7–10 min)
- Pigeon Pose (glutes, hip rotators)
Bend your front leg in front of you while extending the back leg. Keep your hips square and lean forward to deepen the stretch. - 90/90 Hip Stretch (internal/external hip rotation)
Sit with both knees bent at 90-degree angles—one leg in front, the other to the side. Lean slightly forward to feel the stretch. - Lizard Stretch with Twist (hip flexors, groin, thoracic spine)
Get into a deep lunge with your hands inside your front foot, then add a twist by reaching one hand towards the ceiling. - Seated Forward Fold or Butterfly Stretch (hamstrings or inner thighs)
Extend your legs or bring the soles of your feet together, and gently fold forward. - Thread the Needle (upper back, shoulders)
On all fours, reach one arm under your body and lower your shoulder to the ground. You should feel a nice stretch in your upper back and lats.
Finisher (Relaxation & Recovery – 2–3 min)
- Child’s Pose (full back, hips)
Spread your knees, extend your arms forward, and rest your forehead on the mat. Take deep breaths into your belly. - Supine Spinal Twist (spine, glutes)
Lie on your back, pull one knee across your body while keeping your shoulders on the floor. Breathe deeply into the twist.
All done!
Leave a Reply