Flexibility Routine: 7 Full Body Stretches

It’s easy to overlook the importance of maintaining flexibility and taking time to care for our bodies. Incorporating a regular full body stretching routine into your daily life can do wonders for your physical and mental health and well-being. Not only does stretching enhance flexibility, but it also helps to alleviate muscle tension, improve posture, and promote relaxation. No matter what your lifestyle looks like, a comprehensive full body stretching routine is an essential addition to your daily routine. Let’s look at some of the benefits of full body stretches, different types of stretches, and tips for incorporating them into your daily life.

Dynamic vs Static Stretch

When it comes to stretches, two fundamental techniques stand out: dynamic stretching and static stretching. 

A dynamic stretch involves active movements that take your body through a full range of motion. Unlike static stretches where you hold a position, dynamic stretches keep your body in motion, increasing blood flow and warming up muscles. These are especially effective as part of a warm-up routine before an exercise routine or intense activities. Leg swings, arm circles, and walking lunges are excellent examples of dynamic stretches. They prepare your muscles for action, improve joint mobility, and enhance coordination.

On the other hand, static stretching involves holding a single position for an extended period. Static stretch targets specific muscle groups, allowing them to gradually lengthen. Incorporating static stretches post-workout, when your muscles are already warmed up, can help relax, reduce muscle tightness, and enhance recovery. Examples of static stretches include hamstring stretches, calf stretches, and chest openers. 

Full Body Stretching Routine

Now that we understand the importance of stretching, let’s look at some full body stretching exercises.

Neck Stretch:

• Gently tilt your head to one side, bringing your ear towards your shoulder.
• Use your hand to apply a light downward pressure on the opposite side of your head.
• Hold for 15-30 seconds on each side, breathing deeply.
• Repeat for 2-4 sets on each side.

Doorway Chest Stretch: 

• Stand in a doorway with your arms bent at 90-degree angles. 
• Place your forearms on the door frame and step forward slightly, feeling a stretch in your chest muscles. 
• Hold for 20-30 seconds.

Hamstring Stretch:

• Sit on the floor with one leg extended and the other leg bent so the sole of your foot rests against your inner thigh.
• Reach towards your extended foot, keeping your back straight.
• Feel the stretch along the back of your leg.
• Hold for 15-30 seconds on each leg, breathing deeply.
• Repeat for 2-4 sets on each side.

Calf Stretch:

• Stand facing a wall and place your hands on it at shoulder height.
• Step one foot back and press your heel into the ground.
• Feel the stretch in your calf muscle.
• Hold for 15-30 seconds on each leg, breathing deeply.
• Repeat for 2-4 sets on each side.

Quadriceps Stretch:

• Stand on one leg and grab your opposite ankle behind you.
• Gently pull your ankle towards your glutes while keeping your knees close together.
• Feel the stretch in the front of your thigh.
• Hold for 15-30 seconds on each leg, breathing deeply.
• Repeat for 2-4 sets on each side.

Hip Flexor Stretch:

• Step forward into a lunge position, with one foot in front of the other.
• Keep your back straight and gently push your hips forward.
• Feel the stretch in the front of your hip and thigh.
• Hold for 15-30 seconds on each side, breathing deeply.
• Repeat for 2-4 sets on each side.

Seated Forward Bend: 

• Sit on the floor with your legs extended in front of you. 
• Hinge at your hips and reach toward your feet, keeping your spine straight. 

Benefits of Full Body Stretches

Full body stretches are a series of movements designed to elongate muscles and improve their flexibility. Unlike intense workouts that focus on building strength or cardiovascular endurance, stretches focus on extending muscles to their optimal length, allowing for a wider range of motion. These movements can encompass static stretches, dynamic stretches, and even yoga poses. The goal is to improve muscle elasticity, enhance joint mobility, and maintain muscle balance. 

It’s no surprise that stretching exercises provide many benefits for the body. Some of these benefits include:

Improved Flexibility: One of the most obvious benefits of full body stretches is improved flexibility. Flexibility is the ability of your muscles and joints to move through their full range of motion. Regular stretching can gradually increase this range, allowing you to move more freely and comfortably and making everyday movements easier. Improved flexibility can also reduce the risk of injuries by allowing joints to move through their full range without strain.

Reduced Muscle Tension: Modern lifestyles often involve prolonged periods of sitting or standing in one position, leading to muscle tension and stiffness. Full body stretches and a consistent stretching routine can help release this tension to alleviate discomfort.

Increased Blood Flow: Stretching encourages increased blood flow to your muscles, which can improve nutrient and oxygen delivery. This can result in better muscle function, improved performance during physical activities, and faster muscle recovery.

Better Posture: Poor posture can lead to various musculoskeletal problems, and stretching can play a significant role in correcting poor posture. Tight muscles can pull the body out of alignment, leading to rounded shoulders and a slouched back. Full body stretches that target muscles in the back, neck, and shoulders can help improve your posture by releasing tension and promoting proper alignment. 

Injury Prevention: Flexible muscles and joints are less prone to injury. By incorporating full body stretches into your routine, you can prepare your body for physical activities, reducing the risk of strains and sprains.

Transform Your Body with Chuze Fitness

A full body stretching routine is a small investment of time that yields incredible rewards for overall health and well-being. So, roll out your mat, find a quiet space, and embark on a journey to a more flexible, relaxed, and revitalized you. Your body will thank you for it.

If you’re looking for more ways to transform your body, stop by one of our Chuze fitness locations today.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.