Why Does Stretching Feel Good & 11 Relaxing Stretches to Try Today

You know that slow full-body reach after a long day at the desk, when your shoulders drop and your back finally loosens up? In stretching routines and strategies, simple release matters a lot, and many people still ask: Why Does Stretching Feel Good? This article explains how muscle relaxation, nervous system signals, endorphin release, and changes in your fascia all play a part, and it gives 11 easy, relaxing stretches you can add to your day for better flexibility, less tension, faster recovery, Best Stretching Exercises and a greater sense of well-being.

To help you put these ideas into practice, Pliability’s mobility app offers short guided routines, clear video cues, and gentle progress tracking so you can build flexibility, ease tight spots, and make stretching a reliable part of your routine.

Why Does Stretching Feel Good?

Without realizing it, many of us start our day by stretching before we even get out of bed. Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.

Why Does Stretching Feel Good?

Humans have a natural tendency to avoid things that cause pain and to seek activities that feel 

good. Stretching is no exception. Your body’s natural reward system makes stretching feel good, motivating you to keep your muscles at optimal tension.

Increased Blood Flow

Stretching promotes circulation, which delivers oxygen and nutrients to our muscles. “This helps the muscles recover more quickly and perform more efficiently,” says physical therapist Devin Trachman, DPT. 

In addition to helping you recover more quickly from workouts, this increased blood flow can improve your overall cardiovascular health, according to physical therapist Eva Lassey, PT, DPT. One study found that a 12-week program involving regular ankle, foot, and leg stretching not only reduced stiffness and improved arterial blood flow in the legs but also improved blood pressure. 

Muscle Tension Relief

Most of us have experienced muscle tension at one point or another, and we know the relief that comes with getting rid of it. “Stretching reduces muscle tightness and tension, providing a sense of comfort,” Trachman says.

Endorphin Release

Stretching is a form of exercise, meaning it releases endorphins. It only makes sense that a good stretch would improve our mood. “Endorphins are the body’s natural painkiller and mood lifter,” Trachman explains, noting that stretching is an excellent way to get those endorphins.

Nervous System Calming

Ever wondered why you feel so calm after a yoga class? It’s because when muscles are stretched, sensory receptors send signals to the brain that give us relief and relaxation. “This stretch reflex is known as a protective mechanism for our bodies,” Trachman says.

Lassey adds that when you stretch, the parasympathetic nervous system is activated, creating a 

state of calm within the body. “This change results in a reduction of stress hormones like cortisol and an increase in the production of endorphins, improving mood.”

One study found that incorporating stretching exercises into the workday reduced anxiety and fatigue and improved energy levels and mental health.

Improved Mind-Body Connection

Believe it or not, meditation isn’t the only way to improve the mind-body connection: Stretching can do that too. “Stretching usually elicits a sense of mindfulness and awareness of oneself, bringing about feelings of relaxation and less stress,” Trachman says.

Parasympathetic Activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system.

Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation.

Endorphin Release

Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain.

Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking.

There’s little research on the effects of stretching on endorphin release. However, according to a 2015 perspective, stretching may help reduce menstrual pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

What are the Benefits Of Stretching?

There are many benefits to stretching your muscles regularly. Let’s look at these benefits in more detail.

Increased Flexibility

Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved Circulation

Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Although it’s a relatively new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.

Stress Relief

Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This may help induce feelings of calmness and relaxation.

Better Sports Performance

Achieving a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to extend and rotate their hips fully.

Both static and dynamic stretching can help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production.

Improved Posture

Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.

Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment.

Related Reading

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• Chest Stretches After Workout
• Best Stretching Exercises
• Does Stretching Help Sore Muscles
• Does Stretching Burn Calories
• Golf Stretching Routine
• Leg Stretches Before Workout
• Stretches to Do Before Working Out
• Most Important Muscles for Golf
• Full Body Stretching Routine
• Why Do Athletes Stretch Before a Game
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11 Feel-Good Stretches to Add to Your Routine

1. Diaphragmatic Box Breathing 

Calms the nervous system and oxygenates muscle tissue.

Step-by-step instructions:

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• Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen.
• Inhale through the nose for four seconds, feeling your abdomen rise under your hand.
• Hold your breath for four seconds.
• Exhale slowly through the mouth for four seconds, letting the abdomen fall.
• Hold empty for four seconds.
• Repeat for five to ten cycles, or until your breathing slows and your mind steadies.
  
  

Muscles targeted: 

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• Diaphragm
• Intercostal muscle
• Accessory breathing muscles
• Indirectly reduces tension in the neck and shoulders.
  
  

When to do it: 

Use this technique during work breaks, before bed, or anytime you want to reduce stress and calm the nervous system.

Tips for proper form: 

Keep the chest relatively still and let the abdomen do the work. Breathe gently; avoid forcing air. Keep shoulders relaxed.

Variations for flexibility levels: 

Reduce counts to three seconds each for beginners. Increase to five or six seconds for more advanced breath control. Try sitting with a straight spine for better lung expansion.

2. Chest Doorway Stretch 

Open the chest and relieve shoulder and neck tightness.

Step-by-step instructions:

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• Stand in a doorway and bend both elbows to about 90 degrees with forearms on the door frame.
• Step one foot forward.
• Gently lean your chest forward until you feel a stretch across the chest and front of the shoulders.
• Hold for 30 to 60 seconds.
• Step back, relax, then repeat once or twice.
  
  

Muscles targeted: 

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• Pectoralis major and minor
• Anterior deltoids
• Upper chest and front shoulder fibers

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When to do it: 

After workouts that load the chest or shoulders, during work breaks to counteract forward rounding, or anytime the neck and upper back feel tight.

Tips for proper form: 

Keep your rib cage down and avoid overarched the lower back. Squeeze the shoulder blades lightly and breathe into the stretch.

Variations for flexibility levels: 

For a less intense move, move the hands higher on the frame. For more intensity, move the hands lower and lean further forward.

3. Thoracic Spine Extension 

Improve upper back mobility and posture.

Step-by-step instructions:

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• Lie on your back with a foam roller under the shoulder blades or use a rolled towel.
• Place your hands behind your head and draw your elbows slightly forward.
• Gently extend the upper back over the roller, keeping the lower back neutral.
• Hold for five to ten seconds, then sit up, rest, and repeat five to ten times.
  
  

Muscles targeted: 

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• Thoracic spine extensors
• Posterior shoulder muscles
• Mid-back tissues.
  
  

When to do it: 

After periods of sitting, during mobility sessions, or as part of a warm-up for overhead activities.

Tips for proper form: 

Avoid overextending the lower back. Move slowly and stop at a comfortable point. Keep the neck long and avoid forcing the head back.

Variations for flexibility levels: 

Use a softer towel for less pressure. For a wider range, place the roller slightly higher or use two smaller rollers stacked.

4. Standing Forward Fold 

Decompress the spine and calm the mind.

Step-by-step instructions:

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• Stand with feet hip-width apart.
• Hinge at the hips and let your torso fold over your legs.
• Allow the head and neck to hang heavy.
• Hold and breathe deeply for 30 seconds to one minute.
  
  

Muscles targeted: 

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• Hamstrings
• Calves
• Lower back muscles
• Spinal extensors
  
  

When to do it: 

After workouts to release the lower back and hamstrings, during a morning routine to wake up, or before bed to relax.

Tips for proper form: 

Soften the knees slightly if hamstrings limit your fold. Keep a long spine as you hinge then relax into the hang.

Variations for flexibility levels: 

Bend the knees more to reduce tension. Place hands on blocks or a chair for extra support. For deeper release, try a seated forward fold on the floor.

5. Cat Cow Stretch 

Mobilize the spine with breath and release tension.

Step-by-step instructions:

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• Start on all fours with wrists under shoulders and knees under hips.
• Inhale and drop the belly while lifting the tailbone and head up into Cow.
• Exhale and round the spine, tucking the chin to the chest into Cat.
• Move with your breath for 8 to 12 cycles, slow and controlled.
  
  

Muscles targeted: 

Spinal extensors and flexors, abdominals, and back muscles.

When to do it: 

As part of a warm-up, during work breaks to loosen the spine, or before bed to unwind.

Tips for proper form: 

Keep movements fluid and avoid forcing range. Let the breath guide the rhythm.

Variations for flexibility levels: 

Reduce range of motion for sensitive spines. Add a gentle pelvic tilt or hold one position longer for focus.

6. Child's Pose 

Release the lower back and invite calm.

Step by step instructions:

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• Kneel on the floor and sit back on your heels.
• Extend your arms forward and lower your forehead to the ground.
• Relax into the pose and breathe deeply for 30 seconds to several minutes.
  
  

Muscles targeted: 

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• Low back
• Hips
• Glutes
• Shoulders when arms are extended.
  
  

When to do it: 

At the end of a practice, during stress breaks, or when the lower back feels tight.

Tips for proper form: 

Drop the chest toward the thighs. Widen the knees for more space in the abdomen.

Variations for flexibility levels: 

Use a towel or cushion under the forehead. Try wide-leg Child's Pose to open the hips more.

7. Seated Hamstring Stretch 

Ease tight hamstrings and relieve lower back pressure.

Step-by-step instructions:

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• Sit on the floor with one leg extended and the other bent so the sole touches the inner thigh.
• Hinge at the hips and reach toward the toes of the extended leg.
• Keep a long spine as you move and hold for 30 to 60 seconds.
• Switch sides.
  
  

Muscles targeted: 

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• Hamstrings
• Calves
• The muscles along the back of the pelvis
  
  

When to do it: 

After lower body workouts, during work breaks to counter sitting, or before bed to relax the posterior chain.

Tips for proper form:

Lead with the chest rather than rounding the back. Bend the knee slightly if you feel pinching in the back.

Variations for flexibility levels: 

Use a strap around the foot to reach without rounding. For a deeper stretch, straighten the knee and flex the foot toward you.

8. Low Lunge Hip Flexor Stretch 

Free tight hips and improve posture

Step-by-step instructions:

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• From standing, step one foot forward and lower the back knee to the floor.
• Tuck the pelvis under slightly and press the hips forward until you feel a stretch through the front of the hip of the back leg.
• Hold for 30 to 60 seconds and switch sides.

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Muscles targeted: 

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• Hip flexors, including psoas and iliacus
• Quadriceps of the back leg.
  
  

When to do it: 

After running or prolonged sitting, as part of mobility work, or anytime hip stiffness limits movement.

Tips for proper form: 

Keep the front knee over or slightly behind the ankle. Avoid arching the lower back by engaging the core.

Variations for flexibility levels: 

Place hands on blocks for support. To intensify, reach the same side arm overhead and lean toward the front leg.

9. Supine Figure Four Glute Stretch 

Release gluteal tightness and reduce sciatic tension.

Step-by-step instructions:

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• Lie on your back with both knees bent and feet flat.
• Cross the right ankle over the left thigh just above the knee, forming a figure four.
• Thread your hands behind the left thigh and gently pull the left leg toward your chest until you feel a stretch in the right glute.
• Hold for 30 to 60 seconds and switch sides.
  
  

Muscles targeted: 

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• Gluteus maximus and medius
• Piriformis
• Outer hip rotators
  
  

When to do it: 

After lower body workouts, during back-friendly mobility sessions, or when the hips feel tight after sitting.

Tips for proper form: 

Keep the neck relaxed and the lower back on the floor. Avoid pulling with momentum.

Variations for flexibility levels: 

Use a strap around the thigh if hands cannot reach. For more intensity, straighten the bottom leg.

10. Neck Release and Side Bend 

Ease neck tension and improve range of motion.

Step-by-step instructions:

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• Sit or stand tall. Drop your right ear toward your right shoulder.
• Keep the left shoulder down and reach the left arm gently toward the floor for a deeper stretch.
• For more release, place the right hand lightly on top of the head and apply gentle pressure.
• Hold 20 to 40 seconds, breathe into the area, then switch sides.
  
  

Muscles targeted: 

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• Upper trapezius
• Levator scapulae
• Scalenes
• Neck muscles
  
  

When to do it:

During work breaks, after long phone or computer sessions, or anytime neck stiffness builds.

Tips for proper form:

Move slowly and never force the neck. Keep shoulders relaxed and chest open.

Variations for flexibility levels: 

Reduce pressure by keeping your hands off the head. Add small nodding motions to mobilize the cervical spine.

11. Reclined Spinal Twist 

Rotate the spine and ease low back tension.
Step-by-step instructions:

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• Lie on your back and draw your knees into your chest.
• Extend arms out to a T with palms down.
• Drop both knees to one side while looking toward the opposite hand.
• Keep both shoulders grounded and hold for 30 to 60 seconds, then switch sides.
  
  

Muscles targeted: 

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• Erector spinae
• Obliques
• Gluteal muscles
• Deep spinal rotators
  
  

When to do it: 

After workouts to release the spine, in the evening to promote relaxation, or during mobility sessions to restore range of motion.

Tips for proper form: 

Lead with the knees and keep the opposite shoulder down. Breathe into the rotation to invite deeper release.

Variations for flexibility levels: 

Keep knees higher toward the chest to reduce intensity. Place a pillow under knees for support if the twist feels sharp.

Which of these fits your routine today? Try one or combine two to reduce muscle soreness, improve circulation, and trigger the calming response that makes stretching feel so good.

Related Reading

‍

• Stretching for Runners
• Pre Golf Stretches
• Stretches for Weightlifting
• Static Stretches for Football
• Golf Shoulder Stretches
• Golf Stretches for Back
• Golf Stretches for Rotation
• Stretching for Bodybuilders
• Stretches Before Bench Press
• Golf Stretches for Seniors
• Dynamic Stretches Before Workout
• Stretches for Gymnastics

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How to Stretch Correctly

Like with any type of exercise, you can get injured if you rush into stretching or do it incorrectly. “Always warm up slightly before stretching to increase muscle flexibility and reduce the risk of injury,” Lassey says. “And don’t rush your stretches, hold each one for at least 30 seconds to encourage muscle elongation and relaxation.”

Breathing is Essential, Too

“Breathe into each stretch and listen to your body,” Lassey says. “Avoid pushing into pain; stretching should be a gentle pull, not a forceful tug that causes pain.” And regular stretching is key: “Incorporate stretching into your routine daily to feel the benefits, even if it's for only five to 10 minutes.”

Trachman also suggests setting aside two or three times throughout your week to stretch. “Timing matters too, so include time for a pre- and post-workout stretch,” she says. “I recommend that my patients focus more on a dynamic stretch routine for the warm-up and a static stretch routine to cool down.”

Proper Execution

Stretching the muscles before they're warmed up can hurt them. When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change. 

All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

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• Hold a stretch for 30 seconds.
• Don't bounce, which can cause injury. 
• You’ll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage to the tissue. 
• Stop stretching that muscle and talk to your doctor.

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Try a Hamstring Stretch

A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

The Cumulative Effect of Stretching

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. 

It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after only a few sessions. It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it.

Related Reading

‍

• Best Stretches for Soccer Players
• Gymnastics Stretches for Beginners
• Best Golf Stretches
• Soccer Warm Up Stretches
• Dynamic Stretching for Soccer
• Best Stretches for Tennis Elbow
• Groin Stretches Football
• Hip Stretches for Golf
• Stretching Exercises for Golfers Over 60

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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 for people who train hard and expect measurable results. The app stores an extensive library of high-quality videos focused on mobility work that improves flexibility, aids recovery, reduces pain, and expands range of motion. Daily updated custom mobility programs adapt to your recent sessions and how your body feels so you progress without guesswork. 

A unique body scan highlights joint and soft tissue restrictions so you know where to focus, and clear coaching cues keep each routine safe and effective for athletes and active adults. Try seven days free on iPhone, iPad, Android, or on the website to test how tailored mobility changes movement and performance.

What Makes Stretching Feel Good: The Body-Level Mechanics

When you stretch your muscles, you change blood flow, nerve input, and tissue tension all at once. Increased circulation delivers oxygen and removes metabolic byproducts from fatigued muscle, which eases the heavy, tight feeling after work or training. Stretch receptors in muscle and tendon respond to slow lengthening by shifting neural signals; muscle spindles resist sudden stretch, while Golgi tendon organs tell the spinal cord to relax tension when sustained stretch occurs. 

The nervous system also shifts toward parasympathetic activity during calm, focused breathing, which reduces pain sensitivity and promotes relaxation. Endorphins and other neurotransmitters modulate discomfort and create that pleasant easing sensation people notice after a session.

How Mobility Works Speeds Recovery and Reduces Pain

Mobility exercises break up stiffness in connective tissue and improve joint tracking so movement demands spread more evenly across muscles. When a joint moves more smoothly, overloaded tissues get relief, and soreness often drops.

Light dynamic work increases circulation to the area, accelerating nutrient delivery and waste removal so repair runs more efficiently. Soft tissue techniques and controlled range of motion work can reduce trigger point sensitivity and help return proprioception to normal, improving balance and coordination during sport and daily life.

How Pliability Uses These Principles in Practice

Pliability sequences combine guided breathing, progressive loading, and controlled holds that target neuromuscular reset while improving fascial glide and joint mobility. Videos show athletes how to load ranges safely with cues for when to push and when to back off, so you avoid chasing pain. 

Daily program updates use recent performance and your body scan to prioritize problem areas and vary stimulus, which helps maintain progress without overdoing any single tissue. The app also pairs short sessions with deeper routines so you can fit mobility work into busy training days.

Practical Stretching Strategies You Can Use Today

Breathe through every hold and aim for slow, steady tension rather than sharp pain. Use active movement to warm tissues before longer holds and save deep static work for post-workout or evening sessions. Hold times of 30 to 90 seconds work well for most people when the goal is nervous system downregulation and tissue lengthening. 

Check posture and alignment so the stretch targets the intended tissue, and track how stiffness changes across days to guide frequency. If pain spikes or sharp sensations appear, ease the position or stop and reassess.

Who Benefits and How to Start

Athletes, gym goers, desk workers, and people rehabbing injuries all gain from systematic mobility work that addresses specific restrictions. Start with a brief movement screen or use Pliability’s body scan to identify stiff joints or tight areas. 

Commit to short daily sessions and layer in longer routines twice weekly as progress demands. Want a plan that adapts to how you feel and keeps sessions practical for real life? Try the free trial on iPhone, iPad, Android, or at the website and test a routine built around your current needs.