Quick and Easy Stretching Routine

When you're short on time, proper stretching can be the first thing to go! That's why we created this short and effective full-body stretching routine that you can breeze through in fewer than five minutes. Remember to warm up first and never stretch to the point of pain. For more stretching tips and guidelines, refer to our Reference Guide to Stretching.

Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. For detailed instructions and larger photos, click on the name of each stretch.

Triangle Pose
Stand tall with back straight, feet wider than the hips, and arms in line with the shoulders (like a "T"), palms down. Turn your right toes out to the side and point your left toes forward. Lean to the right as if reaching your right fingertips toward the right wall. From there, bend at the side of the waist, allowing your right hand to fall naturally, resting on your knee, shin, ankle or the floor. Breathe deeply and hold. Repeat on opposite side.

Torso Twist
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend your right knee to place foot flat on the floor. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you. Breathe deeply and hold. Repeat on opposite side.

Child's Pose
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips. Breathe deeply and hold.
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Member Comments

Each of these are wonderful stretches that your body loves. Report
Great ideas for stretches! Report
great stretches Report
I need to work on these areas. Report
This is where I need to spend more time. Thank you! Report
Excellent share...Thanx! Report
This was actually helpful. Thank you. Report
GKNIGHT69
Good information. Thank you! Report
Thanks for sharing. Report
These look nice. I am going to try them now. Report
Thank you. Report
PHHHISC
Thank you for the information. Report
1385157
This is helpful. I went to the gym today for the first time in a long time and after walking on the treadmill I realized I wanted to do some stretches but didn't really KNOW what to do... so I just did a few stretches I could remember. Will save these for future reference. Everyday gets better! Report
DANDYLINES
This article is decent until you get to the exercise recommended. Did anyone who has mobility issues really look at them ? Probably not. Should not be under this category.
The articles should address limited mobility period. Report
I need to get better about stretching. I do great stretching after a work out but I could do it on a more regular basis
Report


 

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.