A Daily Full Body Stretch Routine for Beginners

A Daily Full Body Stretch Routine for Beginners

Do you feel stiff and tense all the time?

Are you struggling to get through your day without feeling pain in your neck or back?

If so, you need to start stretching every day.

In this article, we will discuss a simple full-body stretch routine that you can do each daily.

This routine will help improve your flexibility and reduce tension and stiffness.

So what are you waiting for?

Start stretching today!

Daily Full Body Stretch Routine for Beginners

1. Child’s Pose

Start by kneeling on the floor with your knees hip-width apart.

Then, slowly lower yourself down onto your stomach.

Stretch your arms out in front of you, and rest your forehead on the floor.

Hold this pose for 30 seconds to one minute.

Child’s Pose: Daily Full Body Stretch RoutineDaily Full Body Stretch Routine

Learn more: 7 Reasons to practice child’s pose every day

2. Cobra Stretch

Start by lying on your stomach on the floor.

Then, slowly raise your torso up until your chest is parallel to the floor.

Hold this pose for 30 seconds to one minute.

Be sure to keep your hips and pelvis on the floor throughout the stretch.

If you feel any pain in your lower back, stop doing the Cobra Stretch and try a different stretch instead.

Cobra Stretch: Daily Full Body Stretch Routine

Read more: 5 Reasons you should start practicing cobra pose every day

3. Cat-Cow Stretch

Start on your hands and knees with your wrists directly below your shoulders and your knees directly below your hips.

Inhale and lift your head and tailbone up towards the ceiling, arching your back.

Exhale and tuck your chin and tailbone towards the floor, rounding your back.

Inhale, coming back to the starting position.

Repeat this motion for 30 seconds.

Cat-Cow Stretch: Daily Full Body Stretch Routine

4. Downward Facing Dog

Start in a kneeling position.

Then, place your hands on the floor and slowly lift your torso and legs off the floor.

Extend your legs and press your heels into the floor.

Hold for five breaths before slowly lowering yourself back to starting position.

Be sure to keep your spine elongated throughout the stretch.

Downward Facing Dog: Daily Full Body Stretch Routine

5. Calf Stretching

Stand with your feet hip-width apart.

Then, place your hands on a wall or chair for support.

Bend one knee and place your heel on the ground.

Keep your opposite leg straight.

Lean into the bent knee until you feel a stretch in your calf muscle.

Hold for 30 seconds before repeating on the other side.

Calf Stretching: Daily Full Body Stretch Routine

6. Standing Forward Bend Twist

Stand with your feet hip-width apart.

Then, extend your arms out to the sides and hinge at the waist to fold forward.

Next, extend your right arm towards the floor while extending your left arm towards the ceiling.

Then, twist from the waist to look up at your left hand.

Hold for five breaths, then switch sides.

Repeat as desired.

Standing Forward Bend Twist: Daily Full Body Stretch Routine

7. Seated Forward Bend

Sit on the floor with your legs straight out in front of you.

Then, slowly lean forward from your hips, extending your arms out in front of you.

Keep your spine elongated as you fold forward.

Hold for 30 seconds before slowly coming back to the starting position.

If you feel any tension in your hamstrings, bend your knees slightly.

Do not force yourself to go too deep into the stretch if it is uncomfortable.

Seated Forward Bend: Daily Full Body Stretch Routine

8. Pigeon stretch

Sit with your knees bent and your feet flat on the floor.

Then, extend your right leg behind you and tuck your left ankle in front of your right thigh.

Rest your hands on the floor in front of you and lean forward to stretch.

Hold for 30 seconds before switching sides.

If this stretch is too difficult, try a simpler version by keeping your right leg bent and only stretching your left ankle.

Pigeon stretch

9. Standing quad stretch

Stand with your feet hip-width apart.

Then, lift your right leg behind you and grab onto the ankle or foot with your right hand.

Pull the heel towards your butt until you feel a stretch in your quadriceps muscle.

Hold for 30 seconds before switching sides.

Standing quad stretch: Daily Full Body Stretch Routine

10. Glute Bridge

Lie flat on your back with feet flat on the ground and shoulder-width apart, and legs bent to 90 degrees.

Then, drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other—your body will form a bridge shape.

Pause at the top of the bridge, and squeeze your glutes for two seconds.

Then slowly lower yourself back to the starting position.

Do 12-15 reps for three sets.

Glute Bridge: Daily Full Body Stretch Routine

Learn more: 8 Reasons You Should Do Bridges Every Day

11. Standing side bend stretch

Stand with feet hip-width apart with your arms down by your side.

Then, raise your right arm up towards the ceiling and bend to the left side.

Make sure you keep your hips facing forward and don’t twist them.

Hold for 30 seconds before switching sides.

If you find this stretch too difficult, try it with your arm down by your side instead of reaching overhead.

Standing side bend stretch:Daily Full Body Stretch Routine

12. Camel pose

Kneel on the floor with your knees hip-width apart and press your hips forward.

Then, place your hands on your heels and arch your back while looking up towards the ceiling.

Hold for 30 seconds before slowly coming back to the starting position.

This pose can be a little bit challenging, so only go as deep into the stretch as is comfortable for you.

Camel pose: Daily Full Body Stretch Routine

13. Standing Forward Bend

Stand with your feet together.

Exhale as you bend forward at the waist, keeping your spine elongated.

Allow your head and neck to relax as you hang down towards the floor.

Hold for one minute before slowly coming back to the starting position.

If you feel any tension in your hamstrings, bend your knees slightly.

Do not force yourself to go too deep into the stretch if it is uncomfortable.

Standing Forward Bend: Daily Full Body Stretch Routine

14. Overhead Triceps Stretch

Extend your left arm overhead, bending at the elbow to touch your right hand to your left shoulder.

Keep your back straight and hold for 30 seconds.

Switch sides and repeat.

Overhead Triceps Stretch

15. Knee-to-chest stretch

Lie on your back and hug your right knee to your chest.

Hold for 30 seconds, then switch legs and repeat.

Knee-to-chest stretch: Daily Full Body Stretch Routine

16. Wall sit

Stand with your back against a wall, and slide down until your thighs are at a 90-degree angle to the floor.

Make sure your knees are in line with your ankles and keep your abdominal muscles pulled in, so you don’t arch your back.

Hold for 30 seconds.

If this is too easy, try doing it with your legs farther apart.

Wall sit: Daily Full Body Stretch Routine

Is it OK to do stretching every day?

Yes, it is perfectly safe to do stretching every day.

In fact, many experts recommend doing some form of stretching every day in order to improve flexibility and range of motion.

However, you should always listen to your body and stop if you feel any pain.

Additionally, it’s important to note that not all stretches are appropriate for everyone.

If you have any health conditions or are pregnant, make sure to consult with a doctor before starting any new stretching routine.

How long should I stretch each day?

How long you should stretch each day depends on your individual needs and goals.

However, a good rule of thumb is to aim for at least five minutes of stretching per day.

If you’re new to stretching, start with shorter stretches and work your way up as you become more flexible.

How long is too long to stretch?

There’s no definitive answer to this question as everyone is different and will have different tolerance for stretching.

However, aim to hold each stretch for about 30 seconds.

Any longer than that may not be necessary and could actually do more harm than good.

Remember to always listen to your body and stop if you feel any pain.

What are the benefits of stretching?

The benefits of stretching are endless, but some of the most notable include:

Stretching also helps to improve blood flow and circulation, which leads to better overall health.

Plus, it feels amazing!

Final thoughts on daily full body stretch routine for beginners

Daily stretching is a great way to improve flexibility and range of motion, as well as relieve tension headaches, lower back pain, and other common aches and pains.

It’s also a fantastic way to prevent injuries from occurring.

The best part? It feels amazing!

Remember to take your time and go at your own pace.

And if you ever feel uncomfortable or experience pain, stop immediately.

Stretching should never be painful.

Happy stretching! 🙂