How to Create the Best Stretching Routine to Kickstart Your Day

Have you ever felt sluggish or stiff when starting a workout or doing your daily routine? You’re not alone. We often overlook the significance of stretching and mobility exercises, whether before or after exercise or simply as a part of our daily routine. Stretching improves flexibility and helps energize the body, leading to better performance during workouts, daily activities, and even life! In this blog, we’ll explore the best stretching routines to help you get started on this crucial practice. 

The best part about stretching is that it doesn’t take long to reap the rewards. You can improve your day significantly with just a few minutes of stretching. A solid stretching routine will help wake up your body, enhance mobility (especially if you’re stiff from inactivity), and set a positive tone for your day. To help you achieve these goals, Pliability’s mobility app offers a valuable tool to get you started. With Pliability, you can create a quick, effective stretching routine that energizes your body, improves flexibility, and sets a positive tone for a productive day.
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Why Stretch? Stretching Benefits Your Mind and Body

Stretching helps your body in several ways. It can improve your:
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• Flexibility
• Blood circulation
• Posture

Stretching prepares your body for movement, whether walking across a room or playing a sport. When you stretch before exercise, you warm up your muscles, helping to reduce the risk of injury. Stretching after a workout can decrease muscle soreness and improve recovery time.
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Stretching Can Improve Your Mental Health

Stretching is good for more than just your muscles. It can also support your mental and emotional health. "Some types of stretching, like static stretching (where you hold the stretches), can activate your parasympathetic nervous system, which induces a state of calm and relaxation," says Katie Baki, Glo yoga instructor in Louisville, Kentucky.
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When you're stretching, you're often mentally present in the moment, which can increase your focus and concentration and help reduce stress.
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The Many Benefits of Daily Stretching

Stretching feels good, and it's good for you, too! Fitting a 10- to 15-minute stretch sesh into your daily schedule has many health benefits. Stretching can:
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• Loosen up tight muscles. Are you feeling stiff from your day job or workout? Stretching is a great way to relieve any tightness and tension.
• Increase flexibility and range of motion. Stretching helps your muscles and joints become more flexible. According to a 2012 research review, stretching can also increase your range of motion. This can help you get bent for yoga and move more easily when walking across your living room.
• Improve your posture. Is bad desk posture killing your vibe? A small 2014 study suggests that stretching may help you be more aware of your posture and avoid that forward slump in your shoulders.
• Reduce pain. Stretching helps ease muscle tension and may help reduce pain caused by chronic conditions or injuries. According to a small 2015 study, stretching can also help relieve pain while correcting poor posture.
• Lower your risk of injury. Working out or doing physical activity without a proper warmup can lead to potential injury. A daily stretch session may help prevent strains and sprains.
• Boost your circulation. A small 2013 study suggests stretching is a great way to boost circulation. Better blood flow can benefit overall heart health, improve muscle recovery, and reduce soreness.
• Relieve stress. Stretching can help relieve tension for a stress-free body and mind.
• Ease headaches. Stretching can help ease headache-inducing tension and provide you with sweet relief.
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What Kind of Stretching Should You Do?

Dynamic Stretching: The Warm-Up for Your Muscles

Dynamic stretching prepares muscles for exercise. It raises body temperature and increases blood flow to muscles, tendons, and ligaments. It also improves flexibility and range of motion (ROM), helping to boost athletic performance. 
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Dynamic Warm-up

Dynamic stretching helps your body transition from rest to activity. It works by activating your nervous system and stimulating your muscles to be ready for action. The movements you perform during dynamic stretching mimic the motions of the exercise or sport you’re about to do, which helps your body and mind get oriented for what’s ahead. 
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If you’re getting ready to run, a few minutes of dynamic stretches may include leg swings, walking lunges, and high knees.
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Static Stretching: The Cool Down for Your Muscles

Static stretching helps your body recover after exercise. It lengthens your muscles and helps them relax:
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• Improving flexibility 
• Reducing soreness
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Static Stretches

Static stretching uses controlled movements to ease you into a position that lengthens a targeted muscle or muscle group. The goal is to hold this position for a while to allow your muscles to relax and lengthen. Unlike dynamic stretching, static stretching doesn’t involve movement. Instead, you hold a position to allow your muscles to relax and lengthen. 
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Static stretching is best performed after a workout when your muscles are warm. It can also be done throughout the day to relieve muscle tension and improve flexibility.
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Related Reading

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• Ankle Mobility Exercises
• Knee Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• Thoracic Mobility Exercises
• How To Improve Flexibility
• Wrist Mobility Exercises
• Stretch Before Or After Workout
• Leg Mobility Exercises
• Best Stretching Routine
• Mobility Exercises For Beginners
• Mobility Exercises For Athlete
• Lower Body Mobility Exercises
• Back Mobility Exercises
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Top 31 Exercises for a Better Stretching Routine

Whether you want to improve your overall mobility, relieve sore muscles, or get ready for a workout, stretching is essential. Here’s a comprehensive list of stretches to help you unlock your flexibility.
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Stretches for Your Upper Body  

The upper body includes:
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• The arms
• Neck
• Shoulders
• Back
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Stretching can relieve tightness in these areas, improving performance in physical activities and reducing the risk of injury.
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1. Lunge with Spinal Twist

• Start by standing with your feet together. 
• Take a big step forward with your left foot to be staggered. 
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground so you feel a stretch at the front of your right thigh. 
• Place your right hand on the floor, twist your upper body to the left, and extend your left arm toward the ceiling. 
• Hold for at least 30 seconds. 
• Repeat on the other side. 
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This stretch is essential for people with posture-related pain or who sit for prolonged periods. It helps open the hips and improve thoracic (mid-back) mobility. 
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2. Forward Fold

• Stand with your feet hip-width apart, knees slightly bent, and arms by your sides. 
• Exhale as you fold forward from the hips and bring your head towards the floor. 
• Tuck your chin under, relax your shoulders, and consider extending your head's crown toward the floor to create a long spine. 
• Keep your knees straight but with a gentle bend so they are not locked out. This will help protect your back. 
• Touch the floor with your fingertips. If you feel comfortable, wrap your arms around your legs. 
• Hold for at least 30 seconds. Don’t forget to breathe. 
• Bend your knees and roll up slowly, starting with the lower back and stacking one vertebra at a time to return to standing. 
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This stretch targets the muscles along your lower backside, including your hamstrings, hips, and calves. Your neck and upper back will also feel a release. If your hamstrings are tight, bend your knees gently or place your hands on a yoga block. 
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3. Piriformis Stretch

• Sit on the floor with both legs extended in front of you. 
• Cross your right leg over your left and place your right foot flat on the floor. 
• Place your right hand on the floor behind your body. 
• Place your left hand on your right quad or your left elbow on your right knee. 
• Press your right leg to the left as you twist your torso to the right. 
• Hold for at least 30 seconds.
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If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left. The piriformis muscle is a deep internal hip rotator located on the outside of your butt. Stretching this muscle can prevent potential future sciatica or help treat it. 
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4. Toes on Wall Calf Stretch

• Stand with a wall in front of you staggered, one foot close to the wall and one about a foot back. Place your palms on the wall for support. 
• Bring your front foot close to the wall, putting your heel on the floor and toes up against the wall. 
• Put your weight into your front foot so you can feel the stretch along the lower part of your front leg. (To intensify the stretch, you can rise up on the toes of your back foot and bring your chest closer to the wall.) 
• Hold for at least 30 seconds, then switch sides and repeat. 
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You’ll feel this stretch in the back of your leg, specifically the calf and Achilles tendon of the leg against the wall.
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5. Triceps Stretch

• Kneel, sit, or stand tall with feet hip-width apart and arms extended overhead. 
• Bend your right elbow and reach your right hand to touch the top-middle of your back.
• Reach your left hand overhead and grasp just below your right elbow. 
• Gently pull your right elbow down and toward your head. 
• Hold for at least 30 seconds. 
• Switch arms and repeat. 
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This stretch loosens the muscles on the back of your upper arms, your neck, and your shoulders, making it great for after a chest workout or arms routine.
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6. Figure Four Stretch

• Lie on your back with your feet flat on the floor. 
• Cross your left foot over your right quad. 
• Lift your right leg off the floor. 
• Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. 
• Hold for at least 30 seconds. Switch sides and repeat. 
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This specifically stretches the piriformis and iliopsoas muscles (your hip rotator and flexor muscles) and the IT band.
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7. Lying Pectoral Stretch

• Lie on your stomach with both arms extended to the sides so your body is in a T shape.
• Push off the ground with your left hand and bend your left knee for balance as you roll to your right side. You should feel this in your right-side pectoral muscles. 
• Hold for at least 30 seconds. 
• Repeat on the other side. 
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This is a great stretch before or after pushing motions like push-ups or bench presses. It targets your chest and shoulders.
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8. Kneeling Side Bend Stretch

• Kneel on the floor with your legs together, back straight, and core tight. 
• Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind). 
• Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side. 
• Hold this stretch for at least 30 seconds. 
• Repeat on the other side. 
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The side bend is a great way to gently stretch your torso, specifically your obliques (side abs) and the intercostal muscles (those between your ribs). Doing it in this kneeling position, with one leg extended to the side, involves the muscles of your hips and inner thigh.
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Stretches for Your Lower Body

The lower body includes your:
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• Hips
• Thighs
• Calves
• Feet
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Keeping these areas flexible can help relieve tension and improve your exercise performance.
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9. Standing Quad Stretch

• Stand with your feet together. 
• Bend your left knee and use your left hand to pull your left foot toward your butt. 
• Keep your knees together. If necessary, put one hand on a wall for balance. 
• Squeeze your glutes to increase the stretch in the front of your legs. 
• Hold for at least 30 seconds. 
• Repeat on the other leg. 
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This classic stretch targets your quad muscles in the bent leg.
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10. Hip Adductors Stretch

• Stand tall with feet slightly wider than shoulder-width apart.
• Shift your weight to the right, bending the right knee slightly. 
• Hike up your right hip slightly while keeping the left hip pulled down. You should feel a stretch on the inside of your left leg. 
• Hold for at least 30 seconds, then switch sides and repeat. 
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This lunging motion stretches your inner thighs and hip adductor muscles, which are responsible for pulling your leg toward the center of your body.
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11. Lying Quad Stretch

• Lie on one side. 
• Keep your bottom leg straight and bend your top knee so your foot is by your butt. 
• Hold your top foot with your hand, pulling it toward your butt. 
• Keep your hips stable so you’re not rocking back as you pull. 
• Hold for at least 30 seconds. 
• Switch sides and repeat.
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A quad stretch is one of the most popular lower-body stretches, especially after a cardio workout like running or cycling.
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12. Happy Baby

• Lie face-up with both knees bent and feet flat on the floor. 
• Lift your feet off the floor and grab the outside edges of your feet with your hands. 
• Pull your feet toward your chest and lower your knees toward the floor on either side of your body. 
• Keep your back flat on the floor. 
• Hold for at least 30 seconds. 
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Instructors often cue happy babies at the end of a vinyasa flow yoga class. It’s used to open up and stretch the hips and feels really good on your lower back.
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13. Frog Stretch

• Start on all fours. Slide your knees wider than shoulder-width apart. 
• Turn your toes out and rest the inner edges of your feet flat on the floor. 
• Shift your hips back toward your heels. 
• Move from your hands to your forearms to get a deeper stretch. 
• Hold for at least 30 seconds. 
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This stretch directly targets tight spots in the hips and groin, and it is beneficial for runners.
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14. Sphinx Pose

•  Lie on your stomach with your legs straight out behind you. 
• Place your elbows under your shoulders and your forearms on the floor as you lift your chest off the floor. 
• Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed. 
• Sit up just enough to feel a nice stretch in your lower back. 
• Hold for at least 30 seconds. 
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This pose gently stretches your lower back and engages your abs, further supporting your spine.
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15. Extended Puppy Pose

• Start on all fours. 
• Walk your arms forward a few inches and curl your toes under. 
• Push your hips up and back halfway toward your heels. 
• Push through the palms of your hands to keep your arms straight and engaged. 
• Hold for at least 30 seconds. 
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Think of the extended puppy pose as a cross between down dog and child’s pose—two undeniably feel-good stretches. By taking out the legs portion, you can sink deep into the back and shoulders.
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16. Half Split Stretch

• Start kneeling with your right knee directly under your right hip and your left leg fully extended in front of your body. 
• Your left foot should be flexed. 
• Walk your hands alongside your left leg until you feel the stretch in the back of your left thigh. 
• Fold your torso over your left leg. 
• Hold this pose for 30 seconds, then repeat on the right side. 
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This stretch technically targets your hamstrings but will also loosen up your calf muscles and glutes simultaneously.
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17. Knee to Chest Stretch

• Lie on your back with both legs extended. 
• Pull your right knee into your chest, keeping your left leg straight and your lower back pressed into the floor. 
• Hold for at least 30 seconds. 
• Repeat on the other leg. 
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Pulling your knee into your chest feels great if the back of your body is tight. You’ll feel a nice stretch in your glutes, hamstrings, and lower back.
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18. Reclined Spinal Twist

• Lie on your back. 
• Hug your knees into your chest. Then, drop both knees to one side as you twist your torso in the opposite direction. 
• Keep your knees and hips in line as you draw them toward the floor, and keep your chest as square to the ceiling as possible. 
• Hold this stretch for 30 to 60 seconds and repeat on the other side. 
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Gently twisting your spine can give you a much-needed stretch.
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19. Reclining Bound Angle Pose

• Lie on your back. 
• Bring the soles of your feet together and allow your knees to open up and move closer to the floor. 
• Hold for at least 30 seconds. 
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This is an excellent stretch as a releasing pose at the end of a workout. It stretches your inner thighs and hip muscles.
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Stretches for Your Neck and Spine

Your neck and spine work together to support your head and torso. Stretching these areas helps relieve tension that can build up from poor posture or repetitive movements.
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20. Seated Neck Release

• Stand with feet shoulder-width apart or sit down with your back straight and chest lifted.
• Drop your left ear to your left shoulder. 
• To deepen the stretch, gently press down on your head with your left hand. 
• Hold for at least 30 seconds. 
• Repeat on the other side.
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This simple neck stretch can positively impact the rest of your upper body, from your shoulders to your spine.
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21. Cat-Cow

• Start on the floor on all fours with knees stacked under hips and wrists under shoulders.
• Inhaling, tilt your pelvis forward to reach your tailbone to the ceiling and drop your belly toward the floor. 
• At the same time, draw your chin and gaze up to arch your back. 
• Exhaling, tuck your tailbone back under, draw your navel up and in toward your spine, and drop your gaze toward your thighs to round your spine.
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Move through these two poses slowly and fluidly for ten rounds, moving with your breath (inhale to cow, exhale to cat).
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22. Child’s Pose

• Kneel with the toes pointed back so the tops of the feet lie flat along the ground. 
• Sit back against the heels. 
• Push the buttocks back and lower the chest toward the floor, sliding the arms forward.
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Hold the stretch for 30 seconds and repeat three times, with 10-second rest periods between the stretches.
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23. Child’s Pose to Cobra

• Starting on the floor on all fours, walk your hands slightly forward. 
• Exhale and pull your hips back toward your heels as you reach your arms forward. Inhaling, lift your hips, bend your elbows, and slide your chest forward. 
• Press your hands into the ground as you arch your spine and pull your chest through your arms, gazing straight ahead or looking up slightly. 
• Exhale back into the child’s pose and move through these two poses ten times, alternating slowly and fluidly between them.
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24. Open Book

• Lie face up on the floor with your feet raised in a tabletop position: feet off the floor, knees above your hips so they form 90-degree angles (shins are parallel to the ceiling).
• Open your arms to either side on the shoulder-high floor, palms up. 
• Exhaling, drop your legs to the right. 
• Take a breath and then exhale as you bring your left arm over toward the right as if you’re going to clap your hands (or as if your arms are a book you’re closing). 
• Inhale as you open the upper torso and return the left arm to the starting position. 
• Repeat ten times. 
• Switch sides and repeat.
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Stretches for Your Ankles and Feet

Your ankles and feet support your body's weight and help you stay balanced. Stretching can relieve tension in these areas and improve their flexibility and range of motion.
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25. Ankle Roll

• Stand with the left foot flat on the ground and the right heel raised so the pressure is on the toes. 
• Keeping the toes on the ground, roll the right foot clockwise for 10 rotations, then repeat anticlockwise. 
• Switch to the left foot and repeat the exercise.
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26. Standing Hamstring Stretch

• Stand up straight. 
• Keeping the right foot flat on the ground, bend the right knee slightly and extend the left leg forward. 
• Flex the left foot with the heel on the ground and the toes facing upward. 
• Place the hands on the right thigh and lean slightly forward, raising the left toes. 
• Hold for 20 seconds, then rest for 10 seconds. 
• Repeat the movement with the other leg. 
• Repeat the entire sequence three times.
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27. Quadriceps Stretch

• Stand upright. 
• Hold onto a solid structure or wall with the right hand for balance. 
• Keep the right leg straight with the foot flat on the ground and bend the left knee, bringing the foot up behind. 
• Take the foot with the left hand 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 opposite leg. 
• Repeat the entire sequence three times.
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28. Behind-head Tricep Stretch

• Extend the left arm straight upward, with the elbow close to the head. 
• Bend the left elbow so that the left-hand drops behind the neck. 
• Hold the left upper arm behind the elbow using the right hand and gently press down, pushing the left hand farther down the back. 
• Hold for 10 seconds, then rest for 5 seconds before repeating with the right arm. 
• Repeat two more times.
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29. 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 three rotations. 
• Bring the hips back to the center and then repeat the movement anticlockwise.
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30. Shoulder Roll

• Stand up straight with the arms loose. 
• Without bending the arms, slowly raise the shoulders and then roll them back in a circular motion. 
• Roll the shoulders backward five times and then reverse the movement, rolling them forward. 
• Repeat the sequence two times.
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31. Neck Roll

• Stand up straight with the feet shoulder-width apart and the arms loose. 
• Dip the chin slightly toward the chest. 
• Gently roll the head clockwise for one rotation, taking about 7 seconds.
• Rest for 5 seconds, then roll the head anticlockwise in the same motion. 
• Repeat three times. 
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Related Reading

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• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

The 5-Minute Daily Stretching Routine

Unlocking Tight Hamstrings and Hip Flexors: Runner's Stretch

Tightness in the hamstrings and hip flexors leads to low back pain and poor mobility. The Runner’s Stretch effectively targets these two muscle groups.
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To perform this stretch:
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• Start in a standing position with your feet hip-width apart. 
• Step back with your left leg and place both hands on either side of your right foot, about shoulder-width apart. 
• Lower your hips until you feel a stretch in the front of your left hip and leg. 
• Hold this position for 30 seconds. 
• Slowly straighten your front leg, keeping your hands planted on the floor. Don’t worry if you can’t get your leg completely straight. 
• Hold for another 30 seconds. 
• Repeat on the other side.
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Forward Fold: A Full-Body Stretch for Office Workers

If you spend too much time sitting at a computer, the Forward Fold will help you. This ultimate full-body stretch targets the following:
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• Legs
• Hamstrings
• Chest
• Shoulders
• Back
  

To get started:
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• Stand with your feet hip-width apart, toes pointing forward. 
• Reach your hands behind you to meet behind your glutes. 
• Interlace your fingers, if possible. 
• Keeping a flat back, bend at the waist, shift your hips backward and weight in your heels until you feel a stretch down your legs. 
• As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Go only as far as your shoulder flexibility allows. 
• Hold this position for 30 seconds. 
• Repeat.
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Seated Back Twist: A Great Release Exercise

Spinal twists are a great release exercise. They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.
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To perform a Seated Back Twist:
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• Sit on the floor with your legs crossed and your left leg on top. 
• Cross your left leg further over your right leg, placing your foot on the ground by your right knee so your left knee points upward. 
• Gently twist your shoulders toward the left, pushing against your left leg for leverage. Go only as far as you are comfortable. 
• Hold the position for 30 seconds. 
• Repeat on the other side.
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Bound Angle: Opening Tight Hips

The Bound Angle stretch effectively targets the hips and inner thighs. This muscle group often gets tight from sitting for long periods.
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To perform this stretch:
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• Sit on the floor with your back straight. 
• Keep the soles of your feet touching. 
• Place your hands on your feet and lengthen your spine. 
• Feel as if there is a string pulling your head to the ceiling and shift your weight forward off your tailbone. 
• Using your arms to assist, lean forward with a flat back, bringing your head toward your feet. Go only as far as you are comfortable. 
• Hold this position for 30 seconds.
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Chest Stretch in the Door Frame: Improving Posture

Tightness in the chest and shoulders often results from poor posture, especially in people who sit for long periods. Daily chest-opening stretches can help prevent tightness and promote proper posture and better breathing.
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To perform this:
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• Stretch, stand in the middle of an open door. 
• Place your forearms on each side of the doorframe. 
• If the doorway is too wide, do one arm at a time. 
• Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders. Go only as far as comfortable. 
• Hold this position for 30 seconds.
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How to Create the Best Stretching Routine to Kickstart Your Day

Map Out Your Morning Stretching Plan

If you only have a couple of minutes, don’t sweat it. If you can spare more time, five to 15 minutes is a wonderful place to start, said Kyle Kercher, Ph.D., C.S.C.S., P.M.P., assistant professor of sport management at the School of Public Health-Bloomington, Indiana University. 

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Start small and slowly build up from there while being realistic with what you can fit into your morning routine. Kercher said that some is always better than none when it comes to stretching and exercising.
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Pinpoint Which Areas Need Attention

If you have injuries or chronic conditions like osteoarthritis, contact your physician or a licensed physical therapist to help prescribe the appropriate stretches. Also, consider scanning your body for any tension or slight discomfort spots. 

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Maybe you slept terribly, so you feel your shoulders clenched up to your ears. Just take a minute to move your neck and drop your shoulders as you take a few deep breaths, said Kristen Crowe, BC-D.M.T., N.A.S.M. C.P.T. 
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Try To Pick Compound Movements That Target Major Muscle Groups

Debbie Dy, D.P.T., said that compound movements are important to consider because they allow you to recruit several muscles in just one movement rather than having to do multiple isolated ones.
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Consider This Baseline Routine 

If you don't have time to go to a morning yoga class, no problem. You can do plenty of movements on your own right at home to relieve tension. Dy recommended following this sequence of moves, performing each stretch for two to four repetitions of 30 seconds each to increase flexibility. 

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Before starting, it’s always a good idea to consult a licensed physical therapist, certified personal trainer, or physician.
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7 Movements to Include in Your Morning Stretch Routine

1. Cat/Cow  

This pose relieves the neck and back and engages the core, strengthening the abdominal muscles.

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How to perform:
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• Get in a quadruped position (or tabletop in yoga) with your hands shoulder-width apart and knees below your hips. 
• Inhale while curving your lower back, raising your head, and tilting your hips. 
• Exhale and bring in your abdomen, arching your spine and lowering head and hips.
• Repeat about five times to start.
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2. Child’s Pose

With this movement, you’ll open the hips, increase blood flow to the head and neck, focus on the spine, and relax the back muscles and hips.

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How to perform:
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• Start in tabletop position. 
• Bring your knees wide and your big toes to touch. 
• Sink your hips back toward your heels. 
• Leaning forward, keep your bottom on your heels and place your forehead on the floor.
• Move your arms beside your legs, palms up. 
• Inhale and exhale several times.
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3. Thread the Needle

Try this pose to stretch and open the shoulders, chest, arms, upper back, and neck.

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How to perform:
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• Start in the quadruped position. 
• Extend your arms out and fold your torso back over your hips. 
• Exhale and slide your right arm underneath your left arm, palm facing up. 
• Slide your right shoulder down to the ground. 
• Rest your cheek and right ear on the ground while looking to the left. 
• Hold for about a minute. 
• Press up through your left hand and slide your right hand back toward the right side of the body so that it’s directly under your shoulder. 
• Return to quadruped position. 
• Repeat on the opposite side.
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4. Seated Side Stretch

Add this movement, which stretches and strengthens the muscles between the ribs, to your routine, as it ultimately helps to facilitate deeper breathing.

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How to perform:
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• Sit in a chair with your feet flat on the floor. 
• Lean as far as you can to your left side, raising your right arm and bending your upper body to the left. 
• Try to look up towards your right hand. 
• Hold for 20 seconds, then return to your starting position. 
• Repeat twice before switching sides.
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5. Upper Trap Stretch

This pose helps to reduce tightness in the neck.

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How to perform:
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• Sit down cross-legged, either in a chair or on the floor. 
• Place your left hand over the top of the right side of your head. 
• With your right arm behind your back, pull your head toward your left shoulder. 
• Hold for 20-30 seconds. 
• Repeat two or three times before switching arms and directions.
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6. Shoulder Rolls

With this pose, you stretch the muscles and tendons and promote joint lubrication in the shoulders, helping to reduce tension.

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How to perform:

• Stand with your arms by your sides and feet shoulder-width apart. 
• Shrug your shoulders up toward your ears, then back down. 
• Gently rotate your shoulders forward, making large circles. 
• Repeat the same movement backward.
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7. Standing Forward Fold

Choose this pose to help stretch the::

• Spinal column
• Backs of the legs
• Back muscles

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How to perform:

• Stand with your feet facing forward and arms at your sides. 
• Exhale and hinge at the hips, bringing your palms flat to the floor and your head pressed to your knees. 
• Hold for several seconds. Inhale and move back into your standing position.
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How Often Should You Engage in a Morning Stretch Routine?

You decide the frequency of your morning flow practice. According to Dy, the general recommendation from the American College of Sports Medicine is to begin with an active warm-up (like walking on the treadmill for 10 minutes), followed by stretching at least two or three times a week.
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Daily Stretching

That said, there’s no harm in stretching daily, Kelcie Wittman, D.P.T., spokesperson for the American Physical Therapy Association. Just consider checking with your doctor if you’re pregnant or have a medical condition that might pose an issue. 

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Wittman said the number of times a week you stretch is based on your physical activity level, goals, other health conditions, and personal preference.
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• Aid recovery
• Reduce pain
• Enhance the range of motion

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Pliability provides daily updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues if you're feeling limited by pain or your ability to move.
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Dynamic vs. Static Stretching: What’s the Difference?

What Is Dynamic Stretching?

Dynamic stretching warms up your muscles before exercise by moving your joints through their full range of motion. As the name suggests, dynamic stretching doesn’t involve static holds. Instead, it boosts flexibility and readiness for exercise by lengthening your muscles as you flow through a series of movements. 

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With dynamic stretching, you’re continuously moving through your range of motion. You’re not holding anything for longer than 15 seconds, says Worrall. Think:
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• Arm circles
• Walking lunges
• Spinal rotations
• Yoga Sun Salutation
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What Is Static Stretching?

On the flip side, static stretching is holding a position that stretches your muscles into their full range of motion (without feeling pain, discomfort is okay and probably to be expected) for a length of time, usually for at least 30 seconds. 

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When you think of stretching, static stretching is what first comes to mind:
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• Folding over to touch your toes
• Sitting in a straddle position
• Holding your arm across your chest
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Active Stretching vs. Passive Stretching

Other terms you might hear regarding stretching are active and passive. According to the Cleveland Clinic, active stretching (or static-active stretching) is when you stretch a muscle by contracting its agonist or opposing, muscle, rather than using a prop or another body part to put resistance on the muscle. 
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Active vs. Passive

You engage in an active stretch when you lie on your back and lift your straight leg as high as it can go, or when you stretch your calves by flexing your feet. With passive stretching, sometimes called relaxed stretching or static-passive stretching, you use a partner, piece of equipment, or your body weight to extend your muscles. Picture:
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• Using your arms to pull  your knee into your chest
• When your yoga instructor puts gentle pressure on your back when seated in a butterfly position. 

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During passive stretching, you can relax and deepen the stretch with each breath you take. (But, again, you should never force your body to the point of pain.)
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Dynamic vs. Static Stretching: What Are the Differences?

A general rule to follow is to use dynamic stretches to warm up the body before your cardio or strength workout and static stretches to help cool down at the end of your sweat sesh, says Matty. “Dynamic stretching primes your body for exercise,” says Matty. This is because these movements get your heart:
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• Pumping 
• Blood flowing

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According to the American Heart Association, increased circulation brings more oxygen to your muscles. Your muscles need this oxygen to contract properly with each exercise.
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Muscle Circulation

“After you’ve worked out a whole bunch of muscles and you’ve tightened all those muscle spindles up, you need to help them find length again by [static] stretching,” says Worrall. This is important for maintaining your flexibility. 

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By taking time to stretch at the end of your workout also gives your body a chance to come down in temperature and for your heart to stop working so hard.) Hold static stretches before your workout, and you risk impacting the efficacy of your exercise.
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Stretch Timing

“Static stretching before a workout essentially makes it harder for your muscle to contract, so then you’re more likely to injure yourself,” says Worrall. 

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She points to research that found that dancers who spent time holding stretches before dance class saw diminished performance. “Their muscles weren’t able to contract as fast, and their jumps decreased in height and power,” she says.
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What’s the Best Way to Add Static Stretching to Your Routine?

Generally, stretching is good to do regularly, so feel free to start or end your day with it. You may also want to take a quick stretch break (or multiple ones) throughout the day to combat tightness in areas you know tend to feel stiff, even just a few minutes here and there can be helpful. 

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In these instances, you need static stretches to complete the job. (But always go with what feels best for you!)
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Do What Feels Good

The stretches you do in one session depend on your body's needs. If you feel tight in certain spots or know you struggle with flexibility or ROM in specific areas, you can do some dedicated stretching that focuses on that. If you sit all day, you’ll want to stretch your hips and your back, which take on the brunt of all that chair time. 

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On the other hand, if you don’t have any specific problem areas, simply make sure you’re slotting in moves that work your entire body across all your major muscle groups; this will generally just keep you feeling supple and ready for whatever life and workouts throw at you.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
‍

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion 

‍

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. 

‍

Sign up today to get seven days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.
‍

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