Maintaining flexibility and mobility throughout your body is crucial for overall health and well-being. An inclusive full body stretch routine targets all major muscle groups, promoting flexibility, improving range of motion, and reducing the risk of injury. Whether you’re an athlete, a fitness enthusiast, or simply looking to improve your physical function, incorporating the following full-body stretch routine into your daily or weekly regimen can help you feel more limber, agile, and ready to take on the day.
Neck stretch:
Begin by sitting or standing tall with your shoulders relaxed. Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck. Hold the stretch for 15-30 seconds, and then switch sides. You can also add a gentle chin tuck by bringing your chin towards your chest to stretch the back of your neck.
Shoulder stretch:
Extend one arm across your body at shoulder height. Use your opposite hand to gently press the extended arm towards your chest until you feel a stretch in your shoulder and upper back. Hold for 15-30 seconds, and then switch sides. Repeat the stretch with your arm extended above your head to target different areas of the shoulder complex.
Seated hamstring stretch:
Sit on the floor with your legs extended in front of you. Bend one knee and place the sole of your foot against the inner thigh of the opposite leg. Lean forward from your hips, reaching towards your extended leg. Keep your back straight and avoid rounding your spine. Hold the stretch for 15-30 seconds, and then switch sides.
Quadriceps stretch:
Stand tall and hold onto a stable surface for balance if needed. Bend one knee and bring your heel towards your glutes, grabbing your ankle or foot with your hand. Gently press your hip forward to deepen the stretch in the front of your thigh. Hold for 15-30 seconds, and then switch sides.
Butterfly stretch:
Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your ankles or feet with your hands. Gently press your knees towards the floor using your elbows, feeling a stretch in your inner thighs. Hold for 15-30 seconds, then release.
