5 full-body routines to improve flexibility and reduce pain
Gentle full-body stretches to start your day energized.
10 reps - Mobilize spine, wake up back
60 seconds - Gentle hip and back stretch
30 sec each side - Wake up obliques
10 each direction - Mobilize hips
10 each - Loosen upper body
45 seconds - Hamstrings & back
Target areas that get tight from sitting all day.
30 sec each: forward, back, left, right
45 sec each side - Counter hunching
60 sec each - Combat sitting tightness
45 sec each - Prevent lower back pain
10 reps - Reverse rounded shoulders
30 sec each - Prevent carpal tunnel
Relaxing routine to release tension and prep for sleep.
3 minutes - Reduce leg tension, calm nervous system
60 sec each side - Release spine
90 seconds - Hip opener, stress relief
60 sec each leg - Deep stretch
90 seconds - Inner thigh & hips
3 minutes - Total relaxation
Dynamic mobility to prep body for training.
World's Greatest Stretch - 5 per side
90/90 Hip Rotations - 10 per side
Spiderman Lunges - 8 per side
Arm Swings - 15 each direction
Leg Swings - 12 forward/back, 12 side
Thoracic Rotations - 10 each side
Comprehensive flexibility routine for recovery days.
Hold each stretch for 60-90 seconds. Breathe deeply and relax into each position.
🌡️ Warm Muscles First
5 minutes of light activity before static stretching. Dynamic stretches can be done cold.
🫁 Breathe Deeply
Inhale through nose, exhale slowly through mouth. Relax into stretches with each exhale.
⚠️ No Pain!
Stretch should feel mild tension, never pain. Sharp pain means you've gone too far.
📅 Frequency
Daily is ideal! Minimum 3-4x per week for flexibility improvements.
⏱️ Timing
Morning = energizing. Evening = relaxing. Post-workout = recovery. Choose what fits your goals.