If you strength train, run, or swim regularly, you’re asking a lot from your body. Mobility and flexibility can often fall behind, increasing the risk of injury and soreness. The good news? You don’t need 30 minutes of stretching each day to feel and move better. This full-body routine takes just 7–10 minutes, 3 to 5 times per week — and covers all the key areas: hips, shoulders, glutes, and hamstrings.
No equipment needed. Just your body and consistency.
1. World’s Greatest Stretch (1 minute)
- Step into a deep lunge (right foot forward)
- Place both hands inside right foot
- Drop right elbow down, then rotate right arm up
- Straighten front leg briefly for hamstring stretch
- Switch sides after 30 sec
- View video >
2. Standing Quad Stretch (1 minute)
- Stand tall and grab your right ankle
- Pull heel to glute, keeping knees close
- Slightly press hip forward
- Switch after 30 sec
- View video >
3. Figure 4 Glute Stretch (lying or seated) (1 minute)
- Lie down and cross right ankle over left knee
- Pull left thigh toward chest
- Keep neck relaxed
- Switch after 30 sec
- View video >
4. Kneeling Hip Flexor Stretch (1 minute)
- Kneel with right knee down, left foot forward
- Shift hips forward gently
- Squeeze right glute
- Switch after 30 sec
- View video >
5. Doorway Pec Stretch (1 minute)
- Place right arm at 90° on doorframe
- Step forward with right foot
- Gently rotate torso away
- Switch after 30 sec
- View video >
6. Child’s Pose with Thread-the-Needle (1 minute)
- Sit back into child’s pose
- Thread right arm under left armpit
- Rest shoulder and head on ground
- Hold 30 sec, then switch
- Return to child’s pose for a few deep breaths
- View video >
7. Neck Rolls & Deep Breathing (1 minute)
- Roll neck slowly in both directions for 30 sec
- Sit or lie down and take 4–5 deep breaths
- Inhale for 4 sec, exhale for 6 sec
- View video >
How Often?
Aim for:
- 3–5x per week
- Use as a cooldown, off-day routine, or morning mobility
- Even 3x/week can improve flexibility, posture, and joint health
