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Start Your Stretching Routine Today

Mar/17/2022 / by Nancy Amon
stretching routine
Image credits: Shutterstock

Everyone stretches, whether waking up after a long night’s sleep or stretching to cool down after a run. But, a stretching routine goes beyond a workout session; it is a consistent part of your day, every day. Stretching will help to wake you up when you’re feeling sluggish and tired. When you’re stretching daily, you’ll also see that you begin to have more energy, you feel less stiff and knotty, and your posture could improve tremendously.

Daily Stretching Routine Benefits

Is stretching good for you? Definitely, yes! Stretching has myriad benefits to help you feel better and stronger.

Professionals use it for their patients

Chiropractors and physiotherapists use various techniques, including stretching routines, to help their patients on the road to recovery. Stretching can aid the body during the healing process and also help strengthen the muscles and ligaments as well as joints.

Less risk for sprains and injury

With a daily stretching routine, you can also begin to notice that you don’t have as many injuries. For example, you stretch to reach for something and pull a muscle in your back. Stretching makes the muscles supple, flexible and less prone to injuries.

Rapid healing after straining a muscle

Even if you’re looking for a stretching routine for beginners, you too will be able to enjoy all the benefits of this simple yet effective practice. Stretching often also results in faster healing after a strain, opposed to no stretches.

Chronic pain management

When it comes to chronic back pain, knee pain as well as neck pain and other pains due to muscle, ligament and joint injury, stretching helps. Since stretching keeps muscles strong and flexible, along with ligaments and joints, it’s no wonder chronic pain is managed as well.

One importance of stretching is that you can use certain stretches to target certain areas of the body.

Stretching Moves That Is Super Easy to Do

Just because you’re not massively experienced in stretching or never played a sport to have had to stretch for game and warm-up or practice sessions. However, it’s clear that easy stretching exercise for beginners can help improve your life and that of your family.

The puppy pose (Uttana)

The Uttana, or more commonly known as the puppy pose, is one of the most relaxing, similar to child’s pose (Balasana). The Uttana/puppy pose is beneficial for the back muscles, upper arms and spine.

  • Begin your pose on knees and hands
  • Move your arms forward a bit and curl your toes to support you on the mat
  • While you push through onto the palms of your hands, your arms will be straight
  • Hold this stretch for half a minute.

The neck roll

Loosen up knots in your neck. Some headaches start with tension in the neck, shoulders and upper back. The neck roll is very easy to do, and it helps to loosen tension in the neck and part of the shoulders and upper back.

  • Start this exercise standing or sitting in a chair
  • Now gently roll your head from one side to the next
  • Pick one direction to roll before rolling in the other direction
  • You can repeat the routine three to four times

Shoulder rolls

Another very easy stretch to do that’s amazing for your upper back, shoulders, and muscles in your neck.

  • In a standing or seated position, take a deep breath in and exhale to relax
  • Proceed to roll your shoulders backwards a few times
  • Rest a bit, and then start the rolls in the opposite direction
  • You can repeat these rolls three times

Hamstring stretch

Stretching, as the name suggests, is important for everyday health. When it comes to hamstring stretches, there are many types.

Standing hamstring stretch:

  • While standing straight, keep the right foot flat on the floor and extend the left forward
  • The left heel will be touching the floor and the toes pointing upwards
  • Next, bend from the waist forward, leaning with your hands on your left thigh
  • The slight bend forward stretches the hamstrings

Another version of the standing hamstring stretch:

  • Put one foot on a chair in front of you, while the other foot remains planted firmly on the floor
  • Bend forward to touch your toes of the foot resting on the chair
  • You can switch legs after one minute or less
  • Repeat this three times

Ankle rolls

Another easy stretching routine to add to your daily stretches is the ankle roll. Ankle rolls are just as easy as shoulder and neck rolls. Ankle rolls are beneficial for ankle ligaments, calves and reduce pressure on the ankle.

  • Start by standing straight and tall with both feet on the ground
  • Lift the right foot straight off the ground and roll the ankle clockwise
  • Do the clockwise ankle roll for 30 seconds and then go the opposite direction
  • You can switch legs after this and repeat
  • You can do this on both ankles for 60 minutes each
  • You can also do ankle rolls while seated in a chair

Incorporate Full-Body Routines

The importance of stretching is essential to lead a balanced lifestyle and be more flexible. You can improve your day by starting with daily stretches since this will help to loosen your muscles, joints and continue strengthening it too.

A full-body stretch is probably one of the best stretching routine choices available, since it targets all body muscles.

Downward facing dog

The downward facing dog stretch, or “Adho mukha svasana,” is a relaxing and energizing stretch that helps rid you of knots and tensions. The downward-facing dog stretch, when done correctly, engages the whole body.

  • Starting on all fours on your exercise mat, make sure that your knees are under your hips while your hands are under your shoulders
  • Secure your wrists by spreading your hands and fingers wide, making sure you’re pressing your index finger and thumb onto the mat
  • Lift your tailbone and push your buttocks up as your draw your hips towards the ceiling and straighten your legs as much as possible, bringing your heels down to the mat
  • Relax your head between your arms, and your eyeline is facing your knees. Make sure your back is flat
  • You can hold this stance for one minute

Elbow rotator outstretch

The elbow rotator outstretches are beneficial for fixing hunched shoulders and bad posture as a result.

  • While standing in a tall position, you’ll position your arms one behind and one in front
  • Put the left hand in the middle of your back with the palm facing out
  • With your right hand, reach the opposite side to touch your left elbow or bicep, whichever is more comfortable
  • Pull forward gently
  • Hold this pose for one minute

Hands behind back – drill

Tight shoulders can be a pain and limit your reach. To help ease the pain as a result of tight shoulders, do the hands behind back stretching daily routine.

  • To do this stretch, you’ll need to lie on your stomach and rotate your arms back, as if making circles but backwards.
  • While laying down on your stomach, place your hands behind your head
  • Bring out your arms to form the letter “y”
  • Bring your arms out and down almost in a circular motion to bring it behind your back
  • Circle back and bring your hands behind your head again
  • Continue this motion for one minute (60 seconds) but if you can’t do it that long then continue for less time and extend it as you feel more capable

Piriformis Stretches

Piriformis stretches are vital to have in your stretching everyday routine because it helps with prolonged sitting issues. Sitting for a long time can lead to things like sciatica, lower back pain and weak hips to name a few. These piriformis stretches can help manage pain associated with this muscle.

#1 Figure four

  • Lay on your back with your feet flat on the floor
  • Cross the left foot over the right quad (or right foot over the left quad, depending on which one you’re starting with)
  • You can also lift your right foot from the floor and grab the back of your right leg gently pull towards your chest. This can be difficult, so if the muscles are tight, you don’t have to pull it back so much and just be in a comfortable stretch.
  • Hold for 30 seconds

#2 Piriformis alternative to figure four stretch (time 3:37)

  • Start by sitting on your mat
  • Cross your over your left leg (you’ll now have one leg out on the mat and one crossing over the other)
  • Support your body by placing your right hand behind your back
  • Bring your left elbow over onto your right knee
  • You can hold this for 30 seconds or longer if you feel comfortable enough to do so

Stretching Routine Safety Tips

Tip #1 Start stretching on warm muscles

If you stretch your muscles before having warmed up, you can increase the risk of injury. Do some warm-ups before starting your daily stretching routine. To warm up, before stretching, do some:

  • Arm circles
  • Squats
  • Side lunges
  • Joint rolls (shoulder rolls, wrist rolls, ankle rolls, neck rolls etc.)

Tip #2 Achieve tension and not pain

When stretching, you’ll feel the stretch, this is known as tension, but there shouldn’t be pain or discomfort. Doing static stretches is considered one of the easiest that won’t put pressure onto your joints and muscles, and it is a great way for beginners to stretch.

Tip #3 Avoid bouncing while stretching

If you’re bouncing while stretching, it can lead to injuries and muscle tightness. Instead, make sure that you flow smoothly through your stretches.

Tip #4 Breathe while stretching

It’s important to breathe through your stretches and not hold your breath. The muscles need oxygen while being worked out, and thus, breathing through the stretches is essential.

Tip #5 Consistency remains key for results

To see results, consistency is vital. For any exercise or stretching routine for beginners or exerts, consistency will produce results.

Some people prefer sticking to a stretching routine of three times a week, and this is great, especially if you are very busy.

Myth Busting Facts About Stretching

Myth: Stretching should be uncomfortable


Fact: Stretching should not be uncomfortable but should be enough to feel that stretch and tension in the muscle. You shouldn’t stretch further than you can. If you are feeling pain during your stretch, you’re probably going too far.

Myth: You must hold a stretch for 15 to 30 seconds


Holding a stretch for at least 15 seconds is enough to get results.

Myth: You can only stretch in one “right “way


There are various modifications to stretches that help people get their stretches done without risking injury.

Stretching Tools

If you want to take your stretching workout to the next level or simply change from your usual routine, then up your game with stretching tools. Yes, there are many stretching tools that come in handy to help execute those stretches even if you’re not fit and flexible.

Yoga blocks

Yoga blocks can help aid your stretches. If, for example, you’re doing a forward fold and can’t reach all the way to the mat, the blocks shorten the distance. Props for stretching helps you get the stretch and avoid injuries.

Foam roller

A foam roller is also handy for stretching as it soothes muscles after working out. It is also good for aiding blood circulation.

Massage balls

Just like foam rollers, massage balls are great at easing soreness and tension. When comparing the ball verse roller, the ball might be more intense. Still, you can target specific areas.


What is a good stretch routine?

A good stretch routine can incorporate stretches for the whole body and factor in all muscle areas. Being consistent with your stretches helps to increase their efficacy.

What are the 5 most important stretches?

It’s crucial to stretch those muscles that take the most wear and tear. For example, if your work requires you to sit for a long time, then targeting the piriformis and lower back is important.
1. The hamstring stretch
2. Triceps stretches
3. Lunges
4. Shoulder stretches
5. Piriformis stretches

What are the 10 stretching exercises?

There are many stretching exercises to do in the comfort of your own home, but here are 10 popular ones that most people do.
1. Neck stretch
2. Chest stretch
3. Wrist and bicep stretch
4. Shoulder stretch
5. Wrist and forearm stretch
6. Hamstring stretch
7. Inner thigh stretch
8. Quad stretch
9. Torso stretch
10. Standing triceps stretch

Should you do a stretching routine everyday?

Yes, stretching every day will help relieve muscle pain and tightness as well as decrease the risk of injuries.

How do beginners stretch?

If you are new to stretching or haven’t stretched in a very long time, you could start off with some basic stretches. Basic and easy to do beginner stretches includes neck rolls, ankle rolls, shoulder rolls and so on. There are also many flexible stretches for beginners.

Conclusion About Why A Stretching Routine Matters

Understanding the importance of stretching plays a huge role in everyday wellness. When you’re looking to improve your lifestyle and add a few healthy beneficial factors in place, you’ll find even a basic stretching routine will help you feel much better than you did before incorporating it into your lifestyle.

Are you new to stretching daily? Which stretches has helped you so far?

Starting your fitness journey on Then you might want to check out The Joys of CrossFit