Whole body stretching exercises: A routine for every day

Stretching isn’t just something we do after a workout – it’s one of the keys to keeping your body healthy, mobile, and strong.

If you struggle with stiffness after long periods of sitting, feel tension in your muscles, or simply want to improve your flexibility, stretching exercises are your best ally.

Regular stretching helps your body recover, improves circulation, reduces the risk of injury, and supports better posture. On top of that, the feeling of relaxation after a good stretching routine is priceless, for both your body and your mind.

That’s why it’s ideal to include these exercises in your daily routine, whether as part of a quick morning warm-up, the final part of your home workout, or a way to unwind before bed.

Types of stretching exercises

Stretching can take different forms, but the two main categories are dynamic and static stretching. Both have their benefits and are used at different stages of a workout or recovery.

1. Dynamic stretching

Dynamic stretching includes controlled movements that gradually increase your range of motion and warm up the body.

This type of stretching is most often used before a workout because it activates the muscles, improves circulation, and prepares the body for effort.

Examples of dynamic exercises:

✔ Thread the Needle Pose – a gentle movement through the shoulders and torso

✔ Low Lunge with Arms Extended – a dynamic hip opener and stretch for the spine

2. Static stretching

Static stretching means holding a stretch for a certain period of time (usually 15–30 seconds). This type of stretching is ideal after a workout or as part of a relaxing routine, because it helps reduce muscle tension, improve flexibility, and speed up recovery.

Examples of static exercises:

✔ Child’s Pose – a calm position that stretches the lower back and hips

✔ Reclining Hand-to-Big-Toe Pose – a deep stretch for the hamstrings

Are the exercises in this video static or dynamic?

Most of the exercises in my YouTube video are static.

Although there are a few dynamic movements (like rotations and stretches through motion), the majority of the exercises are based on holding positions and lengthening the muscles over time.

This workout is an ideal routine for relaxing after training, or as a standalone session to improve flexibility and reduce stiffness.

If you want to combine stretching with a bit more activation before a workout, you can check out my mobility workout.

The best stretching exercises for your whole body

If you’re looking for full-body stretching exercises you can do every day, you’re in the right place.

Stretching is key for maintaining flexibility, reducing stiffness, and improving your overall sense of ease in your body. In this section, we’ll go through the best exercises that target your back and shoulders, hips, leg exercises, and upper body.

Neck and shoulder stretching

Here we focus on exercises that help release tension in the neck and shoulders. They’re ideal after a long day of sitting or during stressful periods.

• Cross-Body Shoulder Stretch – Pull one arm across your body and hold it with the other arm behind the elbow. You’ll feel a gentle stretch in the shoulders and upper back.
• Thread the Needle Pose – Lower one shoulder towards the floor and extend your arm behind you. You’ll feel a stretch in your neck and shoulders.

Back and spine stretching

For a healthy back and shoulders, it’s important to regularly do stretching exercises that target the upper body and lower back.

• Child’s Pose – Sit back on your heels, extend your arms forward, and lower your forehead to the floor. You’ll feel a stretch through your back and hips.
• Supine Spinal Twist – Lie on your back, bend one knee in line with your hip and rotate it across your body. This stretch is especially effective for the lower back.

Hip and leg stretching

Stretching the hips and legs is crucial for mobility and for reducing tension in the knees and joints.

• Low Lunge with Arms Extended – Come into a lunge with one leg forward and your arms raised overhead. This creates an intense stretch in the hips and the front of the thigh.
• Half Splits Pose – Extend your front leg and gently fold forward. This is one of the best static stretches for your hamstrings.
• Butterfly Stretch – Bring the soles of your feet together and gently press your knees toward the floor. Great for stretching the hips and inner thighs.

Full-body stretching exercises

These full-body stretches help improve flexibility and release tension after a workout or a long day of sitting.

• Reclining Hand-to-Big-Toe Pose – Lie on your back, lift one leg up toward the ceiling, and hold your foot with your hand. Excellent for stretching the hamstrings and the muscles around the knee in the lower body.
• Happy Baby Pose – Hold your feet with your hands and gently draw them toward you. This exercise helps relax the lower back.

Stretching exercises with a specific purpose

Stretching for office workers

• Cross-Body Shoulder Stretch – helps relax tight shoulder muscles and the upper back after long periods of sitting
• Thread the Needle Pose – reduces tension in the shoulders and upper back, and improves spinal mobility

Stretching before bed

• Supine Spinal Twist – relaxes the lower back and eases tension after a long day
• Happy Baby Pose – reduces stiffness in the hips and lower back and helps the body unwind before sleep

Stretching to improve posture

• Child’s Pose – stretches the back and shoulders and helps correct poor posture caused by sitting
• Low Lunge with Arms Extended – opens the chest and stretches the front of the body, improves posture, and reduces hip tension

How and when should you stretch?

• Before and after a workout – Static stretching works best for recovery after exercise, while dynamic stretching is a good choice before your workout.
• Every day – You can include these exercises in your morning routine to start the day or use them as a calming ritual before bed.
• You should feel a stretch – Each exercise should feel comfortable, without any sudden or jerky movements.

It’s best to do full-body stretching exercises regularly so you can maintain mobility and reduce stiffness.

Your body remembers how you treat it

Regular stretching isn’t just a way to become more flexible. It’s an investment in your long-term health and wellbeing.

Every day you give your body a few gentle movements, some stretching, and conscious breathing, you’re giving yourself more mobility, less tension, and a better feeling in your own skin.

You don’t need hours to feel the difference. Just a few consistent minutes are enough for your body to “remember” how well you’re taking care of it – and to reward you with easier movement, less stiffness, and better energy throughout the day.

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