How to create a daily stretching routine

Following a simple daily stretching routine will increase your flexibility and may relieve discomfort due to tight muscles and joints. Yet choosing stretches can be difficult as the discomfort you feel may be due to tension in another part of your body. For example, stiff hamstrings (back of the legs) may be rooted in tight hip joints or lower back muscles. Just as lower back pain can come from carrying too much tension in your upper back and shoulders.

When creating a daily stretching routine, choose stretches that work well together and focus on a variety of muscle groups. The following six stretches are taken from simple yoga poses and will gently stretch your body's major muscle groups.

Instructions

Step 1

Cat Stretch (shoulders, back, hips)

Start on your hands and knees with your back flat like a tabletop. Make sure your wrists are directly below your shoulders and your knees line up below your hips. Your arms should be straight but be sure not to overextend or lock your elbows.

Exhale as you tuck your tailbone under, round your back toward the ceiling, and tuck your chin in toward your chest. Inhale while coming back out of the stretch. Repeat the stretch a few times, moving with your breath and keeping your movements fluid.

Step 2

Downward Facing Dog (spine, back of the legs, calves)

Move back onto your hands and knees with your back flat like a tabletop. Make sure your wrists are under your shoulders and your knees are hip width apart. Curl your toes under.

Exhale while lifting your hips, straightening your legs, and coming up on your toes. Focus on lifting your hips so your body is shaped like an upside down V. Your head should be in line between your arms. On your next exhale, start to lower your heels toward the ground while keeping your hips high in the air and your spine lengthened toward your head.

Hold the pose for one to three minutes. Exhale and return to the starting position.

Step 3

Sphinx Pose (back bend - chest, lower back)

Lie face down with your legs hips width apart and the tops of your feet flat on the ground. Stretch your arms straight ahead with your palms on the ground, then slide your arms back so your elbows are below your shoulders and your forearms are on the ground.

Lift your chest, keeping your forearms on the ground. Gently press your hips and legs to the floor without clenching your butt muscles. Keep the top of your head toward the ceiling and look forward. Feel a gentle curve in your back and your chest opening with each breath.

Hold the pose for up to one minute.

Step 4

Child’s Pose (forward bend - lower back, shoulders)

Return to your hands and knees with your back flat like a tabletop. Leave your hands where they are while you exhale and sit back onto your heels. Lay your chest onto your thighs and your forehead on the ground.

Feel the gentle forward curve of your spine. You can keep your arms stretching forward with your palms on the ground, or stretch your arms back along your sides with your palms facing up.

Hold the pose for up to two minutes.

You will Need

Comfortable Clothes

Yoga Strap

Yoga Mat (optional)

Towel or Yoga Blanket (optional)

Tips & Warnings

Stretching should never be painful!

Stretch gently, letting your body gradually become more flexible. Overdoing a stretch will only lead to injury.

Be sure to breathe steadily while stretching. If you are struggling to breathe, you are probably over-stretching.

Be particularly careful of not straining your neck or over-twisting your spine.

Check with a doctor before trying new exercises, including stretching routines.

A yoga mat will help keep your hands and feet from slipping.

If the floor is hard on your joints, you can stretch on top of a towel or blanket.

Always follow a back bend (Sphinx Pose) with a forward bend (Child's Pose).

Step 5

Reclining Leg Stretch (hips, groin, hamstrings, calves, ankles)

Lie on your back with your legs flat on the floor and your feet hip width apart. Bend your right leg and pull your knee toward your chest, while your left leg stays flat on the ground.

Loop a yoga strap around the bottom of your foot and hold the ends of the strap in each of your hands. Keep your head and shoulders on the floor as you gently straighten your right leg toward the ceiling. Adjust your grip on the yoga strap as needed while gently flexing your right foot. Press your left leg into the floor for stability.

Hold the pose for at least 30 seconds. Exhale as you lower your right leg back to the floor. Repeat on the other side.

Step 6

Knee Down Twist (spine, chest, shoulders, lower back, hips)

Lie flat on your back with your legs straight down on the floor. Stretch your arms out to your sides at shoulder height with your palms on the floor. Bend your right leg and put the bottom of your right foot on top of your left leg, just above the knee.

Exhale and lower your right knee toward the floor on the left side of your body. Your knee does not have to touch the floor, but lower it until you feel a comfortable stretch. Be sure to keep your shoulders flat on the floor. Once you are comfortable, turn your head to look out at your right hand.

Hold the pose for at least 30 seconds. Inhale and bring both your head and knee back to the center. Lower your right leg and repeat the stretch on the other side.

Comments (1 to 3 of 3)

Sara Connor

May 27, 10 at 04:15 AM

The illustrations are helpful for us visual people! Informative and very professional looking.

Caroline St Clare

Mar 23, 10 at 02:03 PM

Great drawings and very helpful.

Rachelle de Bretagne

Jan 06, 10 at 11:15 AM

Very, very informative and easy to use.

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