Whether you are recovering from an injury improving your overall mobility, it is important to do full body stretching. Incorporating a range of dynamic stretches and static stretches improves your muscle health and reduces the risk of injury. We will walk you through a full body stretch routine to help you improve your flexibility.
Incorporating stretching in your daily routine will help you maintain a range of motion in your joints. Otherwise, your muscles will become tight, and you may be more prone to injury when exercising. Further examples of benefits include:
Stretching before and after exercise is equally as important. Incorporating stretches in your warmup will get your muscles ready for the upcoming activity. Including static stretching after your workout will help reduce sore muscles and improve your recovery. This is especially important if you may not participate in activities regularly and are incorporating exercise back in your routine. If you are considering getting back into running, find out more here.
Even if you are not participating in a physical activity, stretching before bed is a good habit to get into. Static stretches will activate your parasympathetic nervous system to help you relax and de-stress from the day. Especially if you sit at a desk all day, when you have been inactive for a prolonged period of time, it’s important to get the blood flowing in your muscles and reduce any stiffness. Find out more ways to improve your ergonomics here.
Full Body Stretching Routine
Try our recommended full body stretch routine:
How to do this stretch:
1. Bring your arm over your head reaching to the opposite shoulder
2. Gently bring your neck towards the arms shoulder
3. Repeat on other side
TIP: It’s normal to have one side that feels tighter than the other. Try holding the stretch longer on the side that feels tighter.
How to do this stretch:
1. Cross arms and place on opposite shoulders
2. Tilt back so your elbows and eyes look towards the sky
TIP: Don’t force the stretch beyond what is comfortable.
How to do this stretch:
1. Sit on chair away from desk
2. Lean forward towards the floor
3. Place head between legs and arms relaxed behind your feet
TIP: If you can’t touch the floor, try resting your hands on the ground or on your leg instead.
How to do this stretch:
1. Stand next to a wall and bring one foot forward
2. Bring your arm up against the wall
3. Lean upper body forward
4. Repeat for both side
TIP: Stop immediately if you feel discomfort in your shoulder.
How to do this stretch:
1. Grab your ankle towards your glutes
2. Repeat on both sides
TIP: Aim for a gentle stretch; overstretching can cause your muscles to become tighter.
How to do this stretch:
1. Place right foot over left foot
2. Lean your body down towards your toes
3. Change sides and repeat
TIP: If you can’t touch the floor, try resting your hands on the ground or on your leg instead.
How to do this stretch:
1. Stand and place one foot backwards
2. Place hands on surface and lean forward
3. Repeat on other side
TIP: Stop immediately if you feel pain in your Achilles tendon, where your calf attaches to your ankle.
It is important to recognise any stretching pain which can lead to injury. Make sure that you are doing your stretches safely. Ensure your joints are not locked, you are not forcing any painful movements, stretch slowly and always have good posture with each stretch.
Incorporating a stretching routine in either your physical activities or daily habits improves your strength and mobility while reducing stress. The stretches listed above are only a few examples of what you can add to your routine. If you have or a prone to injury, find what works best for you and talk to a certified physical therapist.
Frequently Asked Questions About a Full Body Stretching Routine
Is it good to do a full body stretch every day?
Yes, this will help improve your overall mobility and muscle strength. It is also relaxing and contributes to healthy mental wellbeing.
Should I stretch in the morning or at night?
This may be personal preference as both have different benefits. You may feel stiffer in the morning and want to warm up your muscles for the day. While static stretches before bed will activate your parasympathetic nervous system to help you relax and de-stress from the day.
Why do I feel sore after a stretch?
You may be working your muscles in a way they haven’t moved before. Although you shouldn’t stretch if you are in intense pain. Make sure that you are doing your stretches safely. Ensure your joints are not locked, you are not forcing any painful movements, stretch slowly and always have good posture with each stretch.
When shouldn't I stretch?
If you experience any severe pain when stretching, stop immediately. If you are injured or prone to injury, find what works best for you and talk to a certified physical therapist first.
Do I need rest days from stretching?
You may feel sore from stretching every day. If you feel the need to rest, always listen to your body and take the rest you need.
Can I be too old to stretch?
You’re never too old to work on flexibility. It may feel harder although you can find the right routine to target your muscles safely. You may want to visit a physical therapist to inquire about a personalised routine.
