10 Best Total Body Stretching Exercises for Flexibility, Recovery, and Performance

Stretching exercises can help you become more flexible, speed up healing, avoid injuries, and relax. Full-body stretching exercises are among the most underrated components of a comprehensive program. Greater flexibility, stress alleviation, faster recovery, and less pain are among the many benefits of stretching your muscles when they're warm.

• Understand your body's limitations: Certain postures such as avoiding prone and deep twisting stretches later in pregnancy should be avoided by certain groups of people. Knowing what is safe and healthy for you is therefore essential. If unsure, consult your doctor.
• Ease into each pose: Stretch a little further than you did on the previous rep with each static stretch hold. For instance, getting a six out of ten on your first attempt if you're repeating a stretch three times. Aim for a seven on the second and an eight on the third.
• Keep an eye on your breathing: Slower breathing assists in calming your nervous system while doing static stretches. Take two to four breaths in, followed by the same number of breaths out. Try to extend the stretch a little bit more with each breath. Increase the speed a little and concentrate on controlled breathing when performing dynamic stretches.
• Match stretches to your exercise: Consider doing upper-body stretches if you’re doing an upper-body exercises.

There are numerous stretching exercises available but below are the best stretching exercises to improve flexibility:

Standing Hamstring Stretch

• Put your left foot forward and tip from the hips while maintaining a flat back.
• You should lower down until you feel a stretch in the back of the leg.
• To support your back, rest your hands on your upper thighs.
• Hold for 15 to 30 seconds, then swap sides and repeat once to three times.
• Use a resistance band for greater leverage if you are unsteady or have tight hamstrings.

Shoulder Stretch

• Put your left hand over your elbow and cross your right arm over your chest. Slowly pull the right arm to further stretch your shoulders.
• If you don't feel a stretch, try dropping the shoulder down.
• Hold for 15 to 30 seconds, then swap sides and repeat once to three times.

Quad Stretch

• If necessary, maintain your balance by standing up and holding onto a wall or a chair's back.
• With your left knee bent and pointed straight at the floor, grab the top of the left foot. Your front leg should stretch out.
• Move your hips forward for a deeper stretch.
• Hold for 15 to 30 seconds, then swap sides and repeat once to three times.

Lunge With Spinal Twist

• Start by standing with your feet together.
• Put yourself in a staggered posture by taking a large step forward with your left foot.
• Your right leg should remain straight behind you with your toes on the ground while you bend your left knee and lower into a lunge to feel a stretch in the front of your right thigh.
• Put your right hand on the ground and turn your upper body to the left while raising your left arm upward.
• Hold for 30 seconds to 2 minutes and then repeat on the other side.

Frog Stretch

• Beginning on all fours.
• Slide your knees farther apart than shoulder width.
• The inner borders of your feet should be flat on the ground with their toes turned out.
• Your hips should be moved back toward your heels.
• To achieve a deeper stretch, try moving from your hands to your forearms.
• Hold for between 30 seconds and 2 minutes.

Upper Back Stretch

• To experience a stretch in your upper back, clasp your hands together in front of you, round your back, and press your arms away from your body.
• Contraction of the abs will help you get the most benefit of this stretch.
• Repeat once to three times while holding for 15 to 30 seconds.

Seated Side Stretch

• Sit or stand and clasp your hands overhead with the palms facing the ceiling.
• Feel your left side stretching as you stretch up and then to the right.
• Switch sides after holding for 15 to 30 seconds and then repeat once to three times.

Triceps Stretch

• After bending your right elbow behind your head, slowly bring the left elbow in with your right hand until you feel a stretch in your triceps.
• Hold for 15 to 30 seconds and change sides, repeating 1 to 3 times.

Piriformis Stretch

• With your legs out in front of you, sit down on the floor.
• Your right foot should be flat on the ground when you cross your right leg over your left.
• Behind your body, place your right hand on the ground.
• As you turn your body to the right, press your right leg to the left while placing your left hand on your right quad or your left elbow on your right knee.
• Remove the spinal rotation if it causes your back pain, then just pull your right quad to the left and in with your left hand.

90/90 Stretch

• Your right knee should be bent at a 90-degree angle in front of you while you sit with the sole of your right foot pointed to the left. Flex your right foot further.
• Totally extend your leg out on the ground.
• Your left knee should be bent such that your foot is pointing backward and should be positioned to the left of your body. Continue to flex your left foot.
• Keep the floor with your right butt cheek. The left cheek should be lowered as much as you can. If you're really tight, it could not be doable.
• Hold for between 30 seconds and 2 minutes and then repeat on the other side.

Avoid injury: Stretching increases your range of motion and flexibility. Your joints' ability to move through their complete ranges of motion helps you avoid getting hurt.

Age gracefully: Stretching is a crucial part of aging healthfully and extending your life because it can help you maintain your mobility. The regular joint usage patterns that come with aging might lead to a loss of mobility. Additionally, the shoulder range of motion often gets decreased with age.

Exercise preparation: Your muscles receive better blood flow during dynamic stretching, which prepares them for movement. Your cells obtain the oxygen they need for exercise thanks to enhanced circulation.

Feel good overall: As you go about your life, stretching can make you more at ease and pain-free. On the other hand, shorter and tight muscles increase your chance of experiencing joint pain.

More efficient ways to relax: Undoubtedly, stretching is relaxing. In actuality, parasympathetic nervous system activity was connected to static stretching.

Final Word

Stretching exercises do not require a lot of time to be effective. This entire body flexibility workout shows it with stretches that are so easy to perform that you can do them whenever and anywhere you want, after a workout, at work, or while you're at home watching TV.

These exercises encourage relaxation and flexibility. They focus on all the major muscles of the body, particularly those that are frequently tense like the back, arms, legs, hips, and shoulders. If you can, try to stretch each day for better results.