Completing a daily full body stretch routine can benefit a person’s physical and mental well-being.

Stretches are often either static, where the person holds a still position, or dynamic, meaning that the person carries out the stretch while moving. A daily stretch routine may incorporate both static and dynamic stretches.

Stretching are often mildly uncomfortable initially , but it shouldn’t be painful. a private stretch will typically last 10–30 seconds. It can help to repeat a stretch routine, because it becomes easier to increase the muscles once they need properly loosened up.

Below are some variations of full body stretch routines that an individual may use. They include a daily full body routine and samples of specific stretch routines for runners, athletes, and people looking to enhance their hip flexibility.

Benefits

The person doing lunges outdoors as a part of daily stretching routine
Image credit: Andrey / Shutterstock.
Stretching regularly will loosen the muscles and increase a person’s range of motion. thanks to these effects, it can lower the danger of injuries like sprains, which affect ligaments, or strains, affecting muscles or tendons.

Stretching also can reduce pain from chronic conditions, like osteoarthritis and lower back pain.

If any of the stretches cause discomfort, it’s important to prevent immediately. Stretching should be within the range of individual ability, and even gentle stretching can have benefits.

Full body daily stretching routine

People can start this routine at the highest of the body and gradually work right down to reduce the likelihood of missing major muscle groups.

Beginning a daily stretch routine could seem daunting, particularly for those that have already got a busy schedule. However, it only requires an individual to line aside 10–15 minutes every day . many of us prefer to fit this in very first thing within the morning or simply before bed.

1. Neck roll

• Gif of a lady performing neck roll stretching routine
• Stand up straight with the feet shoulder-width apart and therefore the arms loose.
• Dip the chin slightly toward the chest.
• Gently roll the top during a clockwise motion for 1 rotation, taking about 7 seconds.
• Rest for five seconds, then roll the top anticlockwise within the same motion.
• Repeat 3 times.

2. Shoulder roll

• Gif of a lady performing shoulder rolls stretching routine
• Stand up straight with the arms loose.
• Without bending the arms, slowly raise the shoulders then roll them back during a circular motion.
• Roll the shoulders backward 5 times then reverse the movement, rolling them forward.
• Repeat the sequence 2 times.

3. Behind-head triceps stretch

• Gif of a lady performing behind-head tricep stretch stretching routine
• Extend the left arm straight upward, with the elbow on the brink of the top .
• Bend the left elbow in order that the left drops behind the neck.
• Using the proper hand, hold the left upper arm behind the elbow and gently depress , pushing the left farther down the rear .
• Hold for 10 seconds, then rest for five seconds before repeating with the proper arm.
• Repeat 2 more times.

4. Standing hip rotation

• Stand with the feet shoulder-width apart and place the hands on the hips.
• Slowly move the hips forward, then rotate them clockwise for 3 rotations.
• Bring the hips back to the middle then repeat the movement anticlockwise.

5. Standing hamstring stretch

• Gif of a lady performing Standing hamstring stretching routine
• Stand up straight. Keeping the proper foot flat on the bottom , bend the proper knee slightly and extend the left leg forward.
• Flex the left foot, with the heel on the bottom and therefore the toes facing upward.
• Place the hands on the proper thigh and lean slightly forward, raising the left toes.
• Hold for 20 seconds, then rest for 10 seconds. Repeat the movement with the opposite leg.
• Repeat the whole sequence 3 times.

6. Quadriceps stretch

• Gif of a lady performing quadriceps stretching routine
• Stand upright. For balance, hold onto a solid structure or wall with the proper hand.
• Keep the proper leg straight with the foot flat on the bottom and bend the left knee, bringing the foot behind.
• Take the foot with the left and gently press it toward the left buttock, keeping the hips and knees in line.
• Hold for 30 seconds. After 20 seconds’ rest, repeat with the other leg.
• Repeat the whole sequence 3 times.

7. Ankle roll

• Stand with the left foot flat on the bottom and therefore the right heel raised in order that the pressure is on the toes.
• Keeping the toes on the bottom , roll the proper foot during a clockwise direction for 10 rotations, then repeat anticlockwise.
• Switch to the left foot and repeat the exercise.

8. Child’s Pose

Gif of a lady performing Child’s Pose stretching routine
Child’s Pose, a yoga position, are often a soothing thanks to end a stretch routine.

• Kneel with the toes pointed back, therefore the tops of the feet lie flat along the bottom .
• Sit back against the heels.
• Push the buttocks back and lower the chest toward the ground , sliding the arms forward.
• Hold the stretch for 30 seconds and repeat 3 times, with 10-second rest periods between the stretches.

Stretching exercises for hip flexibility

Maintaining hip flexibility may help an individual avoid some painful conditions, like hip osteoarthritis. the subsequent exercises aim to stretch different muscles round the hip.1. Knee-to-chest stretch.

2. Hip abduction

• Gif of a lady performing hip abduction stretching routine
• Lie down on the left side of the body, with the proper leg resting on the left leg.
• Bend rock bottom (left) leg slightly and lift the extended top leg to approximately 45°, keeping the body on the side.
• Keep the leg elevated for five seconds, then lower it for two seconds.
• Repeat 4 more times with this leg.
• Turn onto the proper side of the body and repeat the whole sequence.

3. Standing iliotibial (IT) band stretch

• Begin by standing upright.
• Cross the left leg behind the proper leg and lift the left arm above the top .
• Lean the upper body to the proper , avoiding any twisting or progress .
• Hold for 30 seconds, then repeat on the opposite side.
• Repeat the whole sequence 4 times.
• If it’s challenging to balance during this stretch, use a wall for support.
• Stretching exercises for hip flexibility
• Maintaining hip flexibility may help an individual avoid some painful conditions, like hip osteoarthritis. the subsequent exercises aim to stretch different muscles round the hip.

1. Knee-to-chest stretch

• Gif of a lady performing knee to chest stretching routine
• Lie flat on the rear with the legs straight.
• Keeping the proper leg straight along the bottom , bend the left leg, and place the hands slightly below the knee.
• Pull the left knee gently toward the chest and hold for 10 seconds.
• Replace the leg and repeat the stretch with the proper leg.
• Repeat the sequence 5 times.

2. Hip abduction

• Gif of a lady performing hip abduction stretching routine
• Lie down on the left side of the body, with the proper leg resting on the left leg.
• Bend rock bottom (left) leg slightly and lift the extended top leg to approximately 45°, keeping the body on the side.
• Keep the leg elevated for five seconds, then lower it for two seconds.
• Repeat 4 more times with this leg.
• Turn onto the proper side of the body and repeat the whole sequence.

3. Standing iliotibial (IT) band stretch

• Begin by standing upright.
• Cross the left leg behind the proper leg and lift the left arm above the top .
• Lean the upper body to the proper , avoiding any twisting or progress .
• Hold for 30 seconds, then repeat on the opposite side.
• Repeat the whole sequence 4 times.
• If it’s challenging to balance during this stretch, use a wall for support.
• Learn more stretches and exercises for hips here.

Stretching routines for runners

Running may be a high impact activity. If a runner doesn’t stretch properly beforehand, they’ll risk injury to the muscles. it’s also important to stretch after a run.

1. Supine hamstring stretch

• Lie flat on the ground with both knees bent.
• Gently straighten the left leg upward, creating a 90° angle with the ground .
• Place the hands behind the left thigh, and pull the leg toward the top . If it’s challenging to succeed in the leg with the hands, loop a towel or blanket round the leg and hold each end of that instead.
• Hold for 30 seconds then repeat with the opposite leg after a 30-second rest.
• Complete the whole sequence 4 times.
• 2. Quadriceps stretch
• See the complete body daily stretching routine section above for the steps.

3. Side lunge

• Gif of a lady performing side lunge stretching routine
• Stand with the feet hip-width wide apart.
• Take an enormous step to the left, keeping both feet facing forward.
• Bend the left knee and move the hips toward the left, keeping both feet flat and facing forward.
• Hold for 10 seconds then return to the first position. Rest for 10 seconds, then repeat on the opposite side.
• Repeat the whole sequence 5 times.

4. Cobra stretch

• Gif of a lady performing cobra stretching routine
• Lie on the front with the tops of the feet flat on the ground and therefore the arms bent, therefore the hands are slightly below the shoulders.
• Keeping the hips on the ground , gently push upward, lifting the top and upper chest.
• Hold for 20 seconds, then rest for 20 seconds.
• Repeat the stretch 4 more times.
• Learn more stretches for runners here.

Stretching routines for athletes

An athlete must stretch regularly to take care of healthy muscle function. the perfect stretching program will vary among sporting specialties, but it’s going to include the subsequent exercises.

1. Forward lunge

• Gif of a lady performing forward lunge stretching routine
• Begin by standing upright.
• Take an enormous breakthrough with the left leg and lower the hips, bending both legs to about 90 degrees and keeping the body upright.
• Hold for 30 seconds, then take 10 seconds rest before switching legs.
• Repeat the sequence 3 times.

2. Side seat straddle

• Sit with the legs extended bent the edges and therefore the toes pointing up.
• Place the hands on the left shin and lean the chin toward the knee as far as is comfortable. attempt to keep the rear as straight as possible.
• Hold for 10 seconds, leave 5 seconds rest, then repeat on the opposite side.
• Repeat the sequence 3 times.