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Stretching & mobility

Full-body stretch routine

One pass over the whole body, from the neck down to the calves. Good after a workout or a long day at a desk.

15 minBeginner11 movesA wallShoulders · Back · Abs · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Upper body

  1. Upper trap release30 s each side
    Beginner · 3D demo
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  3. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  4. Overhead Triceps Stretch30 s each side
    Beginner · 3D demoHarder: Overhead lat stretch at a bench

Spine and hips

  1. Cat-cow8 rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Half-kneeling hip flexor stretch45 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  3. Pigeon preparation (Eka Pada Rajakapotasana prep)45 s each side
    Intermediate · Glutes, Hip flexors · 3D demoEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight

Legs

  1. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  2. Standing Quad Stretch30 s each side
    Beginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch

Tips

  • Hold each stretch at a 4 or 5 out of 10, never a 9.
  • Breathe slowly; holding your breath tightens everything you are trying to relax.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Hip mobility routine

A 15-minute hip opener: 90/90 switches, windshield wipers, CARs, Cossack squats, frog and pigeon.

15 minIntermediate8 movesA wall

Questions people ask

How long does the full-body stretch routine take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.