8 stretching exercises I do every day
Why do I stretch every day?
Strength, endurance, and flexibility are my benchmarks for fitness. Only a combination of all three guarantees you not only good-looking but also a healthy body and sustainable results in the gym. In this article, I will provide you with the key to Flexibility.
What’s the best way to approach stretching?
When it comes to flexibility stretching daily, even for 10 minutes, is more effective than one long session a week. Keep it short. I perform these 8 exercises every morning and after workouts. They take around 10 minutes.
Exercises
1. Upper back stretch
This is an easy and natural exercise we all instinctively do, but let’s formalize it in the routine! 😊
Stand up with your feet flat on the ground slightly apart. Put your fingers in a lock. Inhale, lift your arms and straighten your back. Imagine trying to touch the ceiling with the tips of your fingers. Hold this stance and your breath for 5 seconds. Then gradually lower your arms and exhale on the way down. Repeat 5 times.
You can tilt your body left, and right or rotate clockwise or counterclockwise to get better stretch.
Tip: If you have a good balance, lift your heels as high as you can. If you lack balance do this exercise while sitting on the chair or bed.
2. Shoulder stretch
Shrug your shoulders putting your shoulder blades together. Lift your right arm in front of you. Take your right elbow with your left hand and gently pull it to the left. Fill a nice stretch under your right shoulder blade. Hold the stretch for 15-30 seconds, breathing deeply and evenly. Repeat for another arm. Do this 5 times.
3. Side stretch
Stand with your feet flat on the ground, slightly apart. Interlace your fingers and raise your arms overhead. Inhale deeply and straighten your back. Imagine you’re trying to touch the ceiling with your fingertips.
Now, lean your upper body gently to one side, keeping your arms straight and extended. Feel the stretch along the opposite side of your body. Hold the stretch for 15-30 seconds, breathing deeply and evenly. Slowly return to the center as you exhale. Repeat on the other side.
Tip: You can place one hand on your hip for support to make the stretch easier.
4. Standing quad stretch
Stand tall with your feet flat on the ground, hip-width apart. Focus on keeping your posture straight and your shoulders relaxed. Shift your weight onto your left foot, bend your right knee, and grab your right ankle or foot with your right hand.
Gently pull your foot toward your glutes, feeling the stretch along the front of your thigh (the quadriceps). Hold this position for 10–15 seconds while maintaining your balance. Slowly release and switch to the other side.
Tip: For better stability, hold onto a wall or a chair.
5. Lunge Stretch
A tretch for your hips, quads, and hamstrings — this one will help improve flexibility and mobility in your lower body! 🏃♀️
Start by standing with your feet hip-width apart. Step your right foot forward and lower your body into a lunge position, making sure your right knee is bent at a 90-degree angle and aligned with your ankle. Keep your left leg extended straight behind you, with your left knee just above the ground or lightly touching it.
Inhale as you sink deeper into the lunge, stretching the front of your left hip and thigh. Hold this position for 10–15 seconds, focusing on keeping your upper body upright and your core engaged. Slowly step back to the starting position and switch to the other side.
Tips:
Keep your front knee aligned with your ankle to avoid any strain.
For a deeper stretch, you can place your hands on your hips or extend them overhead.
To make the stretch more dynamic, gently rock forward and backward to increase flexibility in both hips and thighs.
6. Hip Side Stretch
This is my favorite exercise for stretching the sides of my hips and quads. It’s slightly convoluted in explanation, so I’ll describe it to you step-by-step.
Starting Position: Begin by sitting on the floor, ideally after a warm-up to prepare your muscles. Keep your back straight and your core engaged.
Right Leg Position: Extend your right leg straight in front of you, with your outer thigh resting on the floor. This positions your hip in external rotation. Bend your right knee at a 90-degree angle, so your calf is parallel to your torso. Your outer knee and calf should be resting comfortably on the floor. Keep your foot relaxed, with your toes pointing straight away.
Left Leg Position: Extend your left leg to the back, with your knee and foot resting on the floor, which causes your left quad to stretch. Keep your foot relaxed, with your toes pointing to the back.
Torso Alignment: Sit upright with your torso straight and your shoulders square. Avoid leaning to one side—your goal is to create a vertical rectangle with your body. This ensures you’re getting the full benefit of the stretch without collapsing into one side.
Hold this position for 20 to 60 seconds, breathing deeply and evenly. Focus on keeping both hips grounded and your body aligned. Afterward, switch legs and repeat. You need to do it only once.
Tips:
To get better stretch on the side of the leg in front lie down with your torso.
To increase stretch intensity in your quad on another leg bend your knee grab it with the same side hand and gently pull to the front.
Here is a picture just in case you need some visualization 😉
7. Butterfly Pose Stretch
This is the best exercise for stretching your inner thighs.
Sit on the floor. Bend your knees and bring the soles of your feet together, forming the shape of a butterfly. The closer your feet are to your body, the deeper the stretch.
Sit upright and lengthen your spine, reaching the crown of your head toward the ceiling. Keep your shoulders relaxed and avoid rounding your back.
Hold this position for 20–60 seconds, breathing deeply and steadily. Focus on relaxing your hips and letting gravity gently open up your inner thighs. Slowly release the stretch by bringing your knees together. Just like the previous one you do this exercise only once.
Tip: To deepen the stretch, gently press your knees towards the floor with your elbows, but do not force them down. Also, you can gently lean forward from your hips (not your lower back) to intensify the stretch.
8. Seated Hamstring Stretch
This is the best exercise for stretching your hamstrings and calves. If you are flexible enough it will also stretch your lower back.
Sit on the floor or on a yoga mat whatever your fancy. Put your legs together straight in front of you. Toes pointing to a ceiling. Keeping your back straight lean towards your feet. It’s fine if you can do only a few degrees, it wasn’t easy for me either 😊. Hold this position for 20-60 seconds, breathe deeply and steadily. Feel a nice stretch under your knees or in your lower back.
Tips:
If you want an extra challenge use your hands to grab your feet and pull yourself forward.
Adjust your seating position by moving your glutes slightly outward to ensure your pelvis is stable on the floor. I know this looks awkward 😉, but it’s worth it.
Final Thoughts
These 8 exercises have been my go-to for staying flexible and preventing stiffness. They target everything I need without taking too much time or effort. Flexibility isn’t about doing the perfect stretch on day one—it’s about showing up consistently and letting your body improve over time.
If you can’t reach as far as you’d like at first, don’t worry. Just keep at it, and you’ll see progress before you know it. If you think there’s a great stretch I missed, or if you’ve found these helpful, let me know! I’d love to hear your thoughts at contact@fitmommy.blog.
Keep stretching, stay consistent, and enjoy the results! 😊
Quick Reference
- Upper Back Stretch – Lengthen your back and arms while standing or sitting.
- Shoulder Stretch – Loosen your shoulders with gentle pulls.
- Side Stretch – Stretch the sides of your torso by leaning to each side.
- Standing Quad Stretch – Stretch your thighs while improving balance.
- Lunge Stretch – Open up hips, quads, and hamstrings in a lunge position.
- Hip Side Stretch – Target hip sides and quads with this seated stretch.
- Butterfly Pose Stretch – Relax your inner thighs with this classic pose.
- Seated Hamstring Stretch – Stretch hamstrings and lower back while seated.