Morning Routine (30min)
Wake your body up and get strong for the day
When:
Complete this stretching routine in the morning, after waking up. Do not do this if you go for a workout or training on that morning.
Length:
30min, 20 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.
Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.
Glute Bridge Exercise: Build Stronger Glutes Now
Lie on your back with knees bent, feet flat on the floor. Lift your hips off the floor, squeezing your glutes. Hold briefly, then lower back down.
Increase hold time, increase repetitions, progress to single-leg bridge
Lie on your back, knees bent. Bring one or both knees to your chest, holding your shins. Try the Knee to Chest Stretch for quick relief and better comfort.
Lie on your back, knees bent. Bring one or both knees to your chest, holding your shins. Try the Knee to Chest Stretch for quick relief and better comfort.
Knees to Chest Stretch: Relieve Lower Back Pain
Lie on your back, knees bent. Bring one or both knees to your chest, holding your shins. Try the Knee to Chest Stretch for quick relief and better comfort.
Pull knees closer to chest, hold for longer
Improve spinal mobility and ease lower back tension. Lie on your back, knees bent at 90 degrees, and gently twist them side to side, keeping shoulders grounded.
Improve spinal mobility and ease lower back tension. Lie on your back, knees bent at 90 degrees, and gently twist them side to side, keeping shoulders grounded.
Upper Back Trunk Rotation: Enhance Spinal Mobility
Improve spinal mobility and ease lower back tension. Lie on your back, knees bent at 90 degrees, and gently twist them side to side, keeping shoulders grounded.
Touch the ground with your knee.
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
Neck Forward Bend: Relieve Neck Stiffness Now
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
You can use your hands to gently push against the back of your head.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Standing Back Bend: Improve Abs & Spinal Mobility
Stand shoulder width and bend backwards. You can either extend your arms up or place them at the back of your hips to stabilize yourself.
Lean further back.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Seated Spinal Twist: Relieve Back Pain & Stiffness
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Increase the twist, hold for longer
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Forward Leg Swings Exercise: Improve Hip Mobility
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Increase the height of the swing, do more repetitions
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Upper Back Cat Cow Stretch: Improve Mobility
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Move slowly and deliberately, increase the range of motion
Improve spine flexibility with the Prone Cobra stretch. Lie face down, lift your chest, keep hips on the floor, and feel the stretch in your upper back.
Improve spine flexibility with the Prone Cobra stretch. Lie face down, lift your chest, keep hips on the floor, and feel the stretch in your upper back.
How to Do the Prone Cobra Exercise Guide
Improve spine flexibility with the Prone Cobra stretch. Lie face down, lift your chest, keep hips on the floor, and feel the stretch in your upper back.
Lift higher, hold for longer
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Upper Trapezius Stretch: Relieve Neck Tension Now
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Increase the tilt, hold for longer
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Cross-Body Shoulder Stretch: Improve Flexibility Now
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Increase the pull, hold for longer
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Shoulder Rolls (Forward and Backward)
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Increase the range of motion, increase repetitions
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Pendulum Exercise Guide: Improve Shoulder Rehab Now
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Increase the range of motion, add a light weight
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Cossack Squat: Stretch Inner Thighs & Hips Now
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Increase depth of squat, increase repetitions
Stand tall and clasp your hands behind your back. Straighten your arms and lift them slightly. Try the Behind the Back Chest Stretch today for better posture.
Stand tall and clasp your hands behind your back. Straighten your arms and lift them slightly. Try the Behind the Back Chest Stretch today for better posture.
Behind-the-Back Chest Stretch for Pec Flexibility
Stand tall and clasp your hands behind your back. Straighten your arms and lift them slightly. Try the Behind the Back Chest Stretch today for better posture.
Lift arms higher, hold for longer
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Standing Calf Stretch - Gastrocnemius (main muscle)
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Increase the distance of the back leg, hold for longer
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Standing Side Bend (with Arm Overhead)
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Increase the side bend, hold for longer
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Seated Figure Four Stretch: Glute & Hip Relief
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Lean further, or hold for a longer time.
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.