Daily Stretches That Will Change Your Everyday Life

1. Why should you stretch?

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Whether you're a gym rat, a runner, or just want to feel better in your body, stretching can help relieve tension in your muscles. Even 10 minutes of stretching can improve your body movement. It also makes you more aware of any aches or pains you might be experiencing so that you can better address them. While the results may not be immediate, stick with it for long-term improvements.

2. What stretches are best?

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Let's take a look at a variety of stretches that can help you relieve stress, work out specific chronic pain points, and release tension. These stretches are also shown to lower your heart rate and give you better mobility into older age. So, it's time to get moving! Even if you sit at a desk, there are stretches that can help with posture and blood flow.

3. For your hips, glutes, and thighs, try this...

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Leg Swings work your lower body through dynamic movement. Be sure to keep your back straight and your core engaged to see the most improvement. Simply stand with your feet hip distance apart, keeping your toes, knees and hips in alignment. Bring the right foot forward and then swing it back. Slowly work on increasing range. Do 10 swings on the right legs and then move to the left.

4. If your upper body needs some stretching

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The Eagle Arm Trunk Twists will help improve your spinal mobility while also stretching your upper back and shoulders. Extend your arms in front, palms down. Cross your right arm under the left, keeping your elbows close together. Bend the elbow and bring the backs of the hands together. For a deeper stretch, use prayer hands. Once your arms are placed, feet hip-distance apart, facing forward. Twist your trunk to one side, return to middle, and then to the other side. Repeat as needed.

5. This Butterfly Stretch will change your life

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If a problem area for you is your hips, hamstrings or calves, we got you. Sit on the floor with your soles touching. Push the edges of your feed into the ground, then lengthen out the lower back. Slowly pull your legs towards you as far as you can, and fold forward. Be sure to keep your back flat and use your elbows to press your knees down towards the floor.

6. You'll need a yoga strap for this one

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This stretch is for your hamstrings, calves, and ankle. Lay on your back with feet on the floor and knees pointing up. Place the strap around your right foot and hold it in your hands. Extend the right foot into the air and pull the strap gently towards your body. Then extend the left leg out and flex your foot. Repeat on the other side.

7. A gentle neck roll can change everything

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This is a classic, but it really works! If you sit at a desk all day, you'll definitely wanna try it. Stand straight with your feet shoulder distance apart. Keep your arms loose and tuck your chin slightly towards your chest. Then, slowly and softly roll your head clockwise for a full rotation. Do this 3 times and then do the same motion counter-clockwise.

8. If you don't have a yoga strap, try this hamstring stretch

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The Standing Hamstring stretch is very effective. Stand up straight and keep one foot flat to the ground. Bend the knee slightly and extend the other foot forward. Flex the extended leg foot so your heel is on the ground and toes are up. Place your hands on the straight leg thigh and lean forward. You can also use a chair for more balance.

9. Here's another one for your legs

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If you run or lift regularly, you've probably noticed a tightness in your quads. Try this static Quad Stretch to loosen things up. Keep your core engaged, tuck your tailbone, and your kneed in alignment with your hips. Lift your right leg back and up, bending at the knee to move your heel towards your bum. Use your right hand to pull the ankle in closer for a deeper stretch. Repeat on the other side.

10. Get a full body stretch with this one

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Lie on your back and stretch your arms above your head. Then extend your legs to elongate as much as possible. If done properly, you should feel like your arms and legs are being pulled in their opposite directions. Keep your lower back pressed into the floor and ribs tucked in.

11. If you're a runner, then you already know this one

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The Runner's Stretch is great for your lower body, particularly the hips and hamstrings. Stand with your feet hip-distance apart. Step back with one leg and place both hands on the ground on either side of your other foot. Lower your hips and when you feel a stretch, hold for 30 seconds. Then repeat on the other side.

12. Take the Butterfly Stretch even further

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Similar to the Butterfly Stretch, sit on the floor with a straight back. Place the soles of the feet so they're touching. Then place your hands on your feet and lengthen through your spine to shift the weight forward and off the tailbone. Then use your arms to lean forward and bring your head towards your feet. This variation is called a Bound Angle.

13. This Hip Abduction stretch will improve hip strength

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If you want more mobility in your hips, try this. Lay on one side of your body with your legs stacked. Bend the bottom leg slightly, and then lift the top leg to a 45 degree angle. Keep it elevated, then lower. Do this a few times and then change sides.

14. The classic Cat/Cow stretch

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If you've ever dabbled in yoga, you're probably familiar with this stretch. It works your entire spine and helps with flexibility. Start on hands and knees with tops of feet on the floor. Keep your spine neutral to start. Align your shoulders and wrists. as well as your knees and hips. Inhale and extend the pelvis, rolling your shoulders down and looking up. Then exhale and round the spine while tucking your tailbone.

15. This stretch is great for your arms and abs

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If you need a good side stretch, then stand with your feet hip-distance apart. Cross one foot over the other. Stretch your arms high overhead and grab your wrist with your other hand. Keep your shoulders away from your ears and lean to the side of the top foot. It will stretch across your sides and shoulders.

16. The 90/90 stretch

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This one may be a little difficult if you're new to stretching, but it's also a modification for the Pigeon Pose. This will improve your internal and external rotation. Sit with one leg bent at 90 degrees in front of you, with your calf perpendicular to your body. Keep the foot flexed. Place your other leg behind you also at a 90 degree angle, and flex your foot. It's important to keep the front leg and butt cheek on the floor. Push the left butt cheek as close to the floor as possible.

17. Did you know tight glutes can affect your back?

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If you have lower back pain, it might be a good idea to try some Supine Twists to stretch your lower back and glutes. Start on your back with legs extended. Put your arms out into a T and then bend one leg so the knee is pointed up. Hook the toes of foot of the bent leg under the straight leg knee. Slowly twist the bent knee across your body. For a deeper stretch, you can push your knee to the floor.

18. You're gonna wanna try the Frog Stretch

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Because a lot of people spend their days sitting with bad posture and crossing their legs, a lot of people experience back pain. The Frog Stretch targets the hips and groin to alleviate that pain. Start on all fours and then slide your knees out past shoulder-distance. Then you should turn your toes out and shift your hips toward your heels. If you want a deeper stretch, you can move to your forearms.

19. The Kneeling Hip Flexor Stretch

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It goes without saying that this is for your hips, since it's literally in the name! But kneel on the floor and step one foot forward to make a 90 degree angle between your hip and your knee. Make sure your core is activated along with your glutes, then tilt your pelvis up. You will feel a stretch through your hips.

20. The Forward Fold

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This stretch is also known as a fold-over stretch, and it's one of the easiest stretches to start improving your flexibility. Start standing, and bend over, aiming to put your hands flat to the ground. You will eventually be able to touch your chest to your knees. It stretches the back of your body and can relieve neck tension.

21. Protect those ankles

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With an ankle roll stretch, you could save yourself from rolling an ankle in the bad way. Stand up straight with one foot flat on the ground and the other with the heel slightly raised and pressure on the toes. Keep your toes on the ground, but roll the foot in a clockwise direction. Do this a few times and then repeat in the opposite direction.

22. Do this chest stretch to help with posture

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If you have bad posture, you probably often find you have tightness in your chest and shoulders. Do this opening stretch to help. Stand in a doorway and place your forearms on the door frame. Lean forward until you feel a stretch through your chest and your shoulders. Hold for at least 30 seconds.

23. Another way to stretch out those hamstrings

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Lay on your back with your legs extended. Bend your knee slightly to place your hands behind your thighs. Straighten the leg and flex the heel, then pull that leg back in towards your body. Stop when you feel a stretch. Remember to breathe and deepen the stretch at your own pace.

24. We love dynamic hips!

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Here's a great one for those hip flexors, quads, and hammys, the Figure Four stretch. Begin on your back with your knees bent and your feed flat on the floor. Then, push your head and back into the floor and cross your right ankle over the left knee. Flex your right foot. Raise your bent left knee and pull it towards your chest. Hold for 20 seconds, and then switch sides.

25. If that's too much, start with this

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A simple Knee To Chest stretch will help with hip flexibility if the Figure 4 is too challenging. Lay on the back with legs stretched out straight. Keep one leg on the ground, bend the other leg and place your hands around the knee. Pull the knee towards your chest and hold. Then repeat on the other side.

26. Roll those shoulders

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This is another great one if you sit at a desk. It can also help improve posture. Stand tall with your arms at your sides. Without bending your elbows, raise your shoulders up towards your ears and then roll them back in a circular movement. You can then reverse and roll them forward.

27. This one is as fun as it sounds

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This is probably one of the most relaxing stretches. Kneel with your toes pointed back and sit against your heels. Then push your bottom back and push your chest towards the floor, allowing your arms to slide forward. Hold for 30 seconds! Honestly, you'll instantly feel more relaxed.

28. Don't neglect your triceps

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This stretch is great for those aching arms. Extend your arms upward over your head, and bend one arm at the elbow so that the hand drops behind your head. Use the other hand to hold onto the elbow and press it down gently towards yourself. Hold for 10 seconds and then repeat on the other side.

29. For your mid back, you'll wanna try this one

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If you want to focus on your upper back and core, then this stretch is for you. It's in front of the body but involves counterbalanced movement. Lay on your stomach with forehead on the floor and legs extended. Your ankles should be hip-distance apart. Place your hands by your side with a bend in the elbow. Inhale as you lift your body up and arms, exhale as you descend.

30. Some of the benefits of doing this daily

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When you do this daily, your muscles will be looser, and your range of motion greater. This reduces risk for injuries like sprains or pulling a muscle. As we mentioned, it can reduce chronic pain as well. Always stick to your range of ability. Stretching should not cause major discomfort or pain of any kind.

31. The best yoga poses for stretching: squat pose

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Yoga is one of the best workouts you can do if you want to stretch out your body and become more flexible, and it's easily done every day - even for just 5 minutes! The squat pose is such a great one for stretching out your hips and your pelvic floor. This can help to keep your joints and muscles strong in that area, too.

32. Tree pose

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This pose is very much a focus on balance, but balance can really help to ground your core which can make certain stretching positions that little bit easier for you to do. Plus it gives your hip and leg a nice little stretch when you create that triangle shape around your hip!

33. Mountain pose

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Sure, it looks like you're just standing there - which might not seem like much, but this is such a fundamental one! This pose, when done properly, helps to ground your entire body, lets your stand up straight and help your posture and engages every muscle in your body, ready for stretching!

34. Plank pose

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We know how important the plank pose is in any kind of workout, and it's a good one for yoga stretches, too. This is all about core strengthening and balance, but it can also build your strength with stretching out your body, and building strength to hold stretch poses for longer.

35. Eight angle staff pose

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This might look like something out of a horror movie coming down the corridor at you, but we swear it's a fun stretch to do (just maybe don't look at yourself in the mirror while you're doing it!). This one is a good one to move on to after you've mastered the plank, so that you can hold yourself up and give yourself a good stretch out!

36. Upward facing dog

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Upward facing dog isn't as well known as downward facing dog, but any dog related yoga pose will see you right! You can see how much of a good stretch this will give your whole back and your neck, as well as your thigh muscles and hamstrings. It also opens up the chest.

37. Downward facing dog

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This one you just know is one of the superior stretches because just look at it! With this one you're really stretching out those hamstrings in particular and opening up your whole body with a deep back stretch, too. You can also move from side to side onto each leg in this position for a deeper stretch.

38. Warrior pose (1 & 2)

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Warrior 1 and 2 are both lunge poses in yoga that will give you a huge stretch in your legs and across your arms and chest. Lunges are a great stretch for both yoga workouts and running or walking. You should try to aim for a 90 degree angle of your front bent knee, but make sure never to overstretch the knee to go forward past the heel.

39. Triangle pose

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A big stretch up to the sky! This one really pulls out the chest muscles. It's great for stretching out your back and it can also be a great 'emotional' stretch too because it really feels like you're ironing out those kinks after a bad day. It's a really great one for letting out stress.

40. Forward bend pose

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The seated head to knee forward bend pose is a perfect one for stretching out your hamstrings in particularly. You need to fold over while bending over your spine as much as possible to comfortable lie over, as it's a great stretch for both pulling out the hamstrings but enjoying a relaxing 'flopping' position at the same time.

41. Forward fold pose (seated)

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This one is very similar to the head to knee forward bend pose in terms of seated position and how it can make you feel. This one is like a front fold that you can do standing, but some people prefer to stretch out on the mat instead. This one is perfect if you need something more challenging than the previous one in terms of stretching out the hamstrings!

42. Reclined butterfly pose

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This one is an amazing stretch for those who have tension in their hips, and it's also one you can easily do first thing in the morning while you're still lying on your bed - nothing better than a wake up stretch! This one really works to open up the whole body, and you can also practice with different blocks or straps to get different things out of the stretch.

43. Bridge pose

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This one is an ultimate back stretcher, and if you're a beginner, you can even use a block to get you started (and supported) while still benefitting from the stretch. This pose is also going to really stretch out your quad muscles and your core so that you can strengthen them.

44. Easy seated pose

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You might think this looks really easy and that it's not doing much, but the reality is that most people will really struggle with this one because we're so used to being slouched over chairs. The key to this one is to use a blanket or block to sit on to straighten your spine and then you can then stretch out your hips and legs while maintaining good posture.

45. Lotus/half lotus pose

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This one is very similar to the easy sitting pose, but this one has your feet elevated further up onto your thigh instead of sitting cross-legged. It's also the most well known silhouette for people doing yoga! It opens up your hips and stretches out your legs. Half lotus is when you have one foot on one thigh (you can take turns with your feet) - full lotus is when you get flexible enough to get both feet up at once!

46. Side plank

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We've spoken about the famous normal plank position that can work to stretch out your core, so how about trying the side plank too? This one is great for strengthening your core while stretching your arms and shoulders right out at the same time. See which one you prefer!

47. Three legged dog

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There are a lot of dog poses in yoga! Here's another one for you. This amazing stretch will work your legs, hamstrings particularly and your shoulders. It will help you to open your hips and feel amazingly stretched out by reaching up to the sky with your leg! You can then alternative between legs.

48. Chair pose

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This move is there to stretch out your chest and shoulders, while also giving your glutes a big work out! It's sort of like moving down into a squat, but your legs are going to be pressed together, and when you lower your booty to 'sit' you should then throw your arms up in the air and hold.

49. Extended side angle

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Anything extended is going to give you an extra good stretch. Taking the stretch seen here where you can reach up to the sky if that feels more comfortable, you can instead stretch your arm over your head in the direction behind you for a wider and more satisfying stretch.

50. Corpse pose

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You might not think this is much of a stretch, but really it's about tying everything together after a yoga workout, so it's a good practice to do this pose when you've finished with your daily stretches! The corpse pose lets your body relax and then start repairing itself from the awesome stretches you've just done.