15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

• Improved flexibility: This can help you move more easily and reduce your risk of injury.
• Increased range of motion: This can make it easier to do everyday activities, such as reaching for something on a high shelf or tying your shoes.
• Reduced pain: Stretching can help to loosen tight muscles and relieve pain.
• Improved posture: Stretching can help to align your body correctly and improve your posture.
• Stress relief: Stretching can help to relax your mind and body and reduce stress.

There are many different ways to do a full-body stretch. You can find routines online or in yoga or Pilates classes. You can also create your own routine by targeting the major muscle groups in your body, such as your neck, shoulders, back, chest, hips, legs, and ankles.

Here are some examples of stretches that you can do for each muscle group:

• Neck: Roll your head in a circle a few times in each direction. Then, gently tilt your head to one side and hold for 30 seconds. Repeat on the other side www.spd.org.sgNeck stretch
• Shoulders: Roll your shoulders forward and backward a few times. Then, reach your arms up overhead and hold for 30 seconds.ee.comShoulder stretch
• Back: Cat-cow pose is a great way to stretch your back. Start on all fours with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times. popsugar.comCatcow pose
• Chest: Stand in a doorway and place your forearms on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest. Hold for 30 seconds.www.spotebi.comChest stretch
• Hips: Pigeon pose is a great way to stretch your hips. Start on all fours and bring one knee forward and tuck it under your body. Slide your other leg back straight behind you. Gently lean forward until you feel a stretch in your hip. Hold for 30 seconds and repeat on the other side.bodybyyoga.trainingPigeon pose
• Legs: Sit on the floor with your legs extended out in front of you. Lean forward from your hips until you feel a stretch in your hamstrings. Hold for 30 seconds.yoga15.comHamstring stretch
• Ankles: Sit on the floor with your legs crossed. Loop a towel around the foot of your bottom leg and gently pull back until you feel a stretch in your ankle. Hold for 30 seconds and repeat on the other side.www.foot-pain-explored.comAnkle stretch

It’s important to listen to your body and don’t push yourself too hard. If you feel any pain, stop the stretch. It’s also a good idea to hold each stretch for 30 to 60 seconds.

You can do a full-body stretch once a day or even several times a day if you feel like it. It’s a great way to start your day, prepare for a workout, or relax before bed.

I hope this helps!

• Improved flexibility: This can help you move more easily and reduce your risk of injury.
• Increased range of motion: This can make it easier to do everyday activities, such as reaching for something on a high shelf or tying your shoes.
• Reduced pain: Stretching can help to loosen tight muscles and relieve pain.
• Improved posture: Stretching can help to align your body correctly and improve your posture.
• Stress relief: Stretching can help to relax your mind and body and reduce stress.

There are many different ways to do a full-body stretch. You can find routines online or in yoga or Pilates classes. You can also create your own routine by targeting the major muscle groups in your body, such as your neck, shoulders, back, chest, hips, legs, and ankles.

Here are some examples of stretches that you can do for each muscle group:

• Neck: Roll your head in a circle a few times in each direction. Then, gently tilt your head to one side and hold for 30 seconds. Repeat on the other side.www.spd.org.sgNeck stretch
• Shoulders: Roll your shoulders forward and backward a few times. Then, reach your arms up overhead and hold for 30 seconds.darebee.comShoulder stretch
• Back: Cat-cow pose is a great way to stretch your back. Start on all fours with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.popsugar.comCatcow pose
• Chest: Stand in a doorway and place your forearms on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest. Hold for 30 seconds.ww.spotebi.comChest stretch
• Hips: Pigeon pose is a great way to stretch your hips. Start on all fours and bring one knee forward and tuck it under your body. Slide your other leg back straight behind you. Gently lean forward until you feel a stretch in your hip. Hold for 30 seconds and repeat on the other side.bodybyyoga.trainingPigeon pose
• Legs: Sit on the floor with your legs extended out in front of you. Lean forward from your hips until you feel a stretch in your hamstrings. Hold for 30 seconds.yoga15.comHamstring stretch
• Ankles: Sit on the floor with your legs crossed. Loop a towel around the foot of your bottom leg and gently pull back until you feel a stretch in your ankle. Hold for 30 seconds and repeat on the other side.www.foot-pain-explored.comAnkle stretch

It’s important to listen to your body and don’t push yourself too hard. If you feel any pain, stop the stretch. It’s also a good idea to hold each stretch for 30 to 60 seconds.

You can do a full-body stretch once a day or even several times a day if you feel like it. It’s a great way to start your day, prepare for a workout, or relax before bed.

I hope this helps!