11 Full-body Flexibility Exercises for Everyone: Amazing 5 Minutes Daily Stretch Routine to Unlock Your Agility


We all remember doing cartwheels and tumbles as kids, but how many of us are still that limber?

Admittedly, flexibility does go down with age. But our reduced agility is more likely due to lack of exercise than gray hairs and squeaky joints.

Flexibility is much more than just doing cool splits or handstands. It improves your mental and physical well-being and could be the secret to taking your workout routine to the next level.

Let’s take a look at why flexibility matters to your fitness journey, how you can improve your flexibility while you exercise, and give you an amazing five-minute full-body flexibility workout to loosen those joints and stretch out those sinews.

How often should I stretch my whole body?

A full body stretching routine should be carried out at least 2-3x per week.

Does stretching helps relax your body?

Yes, stretching exercises and activities like yoga and Pilates are great relaxation techniques.

Should you stretch every time you exercise?

Yes, stretching is a great warmup exercise. Do dynamic stretches before your workout and static stretches after your workout.

How does stretching benefit the body?

Stretching regularly is great for your posture, balance, and physical and mental well-being.

Why Does Flexibility Matter?

  • Reduces the risk of injury. Improving your flexibility reduces your risk of injury during exercise or while carrying out your daily activities. Limited flexibility places a greater deal of stress on your joints and muscles, making you more prone to injuries. 
  • Improves balance. Research has shown that building flexibility and range of motion also improves balance, especially in the elderly. This decreases your risk of falls and other injuries associated with poor balance.
  • Improves posture. Many exercise routines for improving flexibility involve stretching exercises. These drills encourage you to explore your full range of motion and can identify imbalances caused by underutilized muscles. Muscle imbalances can lead to poor alignment, bad posture, and even chronic pain. These imbalances are usually corrected through exercises that promote flexibility and utilize your full range of motion. Weight training with free weights and resistance bands can also be used to strengthen the weaker muscle group.
  • Improves functional abilities. Improving your flexibility makes everyday tasks like bending, squatting, lifting, and walking more efficient. This is in part because it encourages the different parts of your body to work together more effectively and gives you greater control over muscle tension and power.
  • Great warm-up exercises. Stretching exercises are great for warming up before your main workout. When done correctly they reduce your risk of injury, improve performance, and enhance mental focus. They also hasten recovery and reduce post-workout soreness.
  • Great for mental health. Flexibility routines and other disciplines like yoga and Pilates are great for your psychological well-being. People who regularly carry out these activities have reported improvements in mood, anxiety, depression, concentration, body-image positivity, and self-confidence.

Amazing 5 Minutes Stretch Routine

1. Neck Circles – 30 seconds

Daily Stretch Before Workout - Neck Circles

Let’s start this routine with an easy exercise.

  • Stand or sit up straight on an exercise mat. A lot of stretching routines require a good workout mat, we recommend the Amazon Basics 1/2-Inch Extra Thick Exercise Yoga Mat if you don’t intend to break the bank on an exercise mat.
  • Slowly and gently roll your neck in a circular motion, first clockwise and then counterclockwise.
  • Repeat this motion for several rotations, focusing on loosening any tension in your neck muscles.
  • Perform this exercise for 30 seconds.

2. Cat And Cow Rolls – 30 seconds

Easy Stretch at Home - Cat And Cow Rolls

This sexy exercise is super fun and super effective at loosening up your core.

  • Start on your hands and knees on the exercise mat in a tabletop position.
  • Inhale as you arch your back downward, lifting your head and tailbone towards the ceiling (the Cow pose).
  • Exhale as you round your back upward, tucking your chin towards your chest (the Cat pose).
  • Alternate smoothly between these two poses with a gentle rolling motion.
  • Perform this exercise for 30 seconds.

3. Hip Flexor – 30 seconds each side

At Home Daily Stretch - Hip Flexor

Take it one step at a time with some hip flexors.

  • Kneel on one knee using an exercise mat and place the opposite foot flat on the floor in front, lowering yourself into a deep lunge stance.
  • Gently shift your weight forward onto your front foot leaning as far forward as you comfortably can.
  • Hold this position for 30 seconds, then switch sides and repeat on the alternate side.

4. Side to Side Stretch – 30 seconds

No Equipment Stretching - Side to Side Stretch

Side stretches engage your arms, core, and back.

  • Stand with feet shoulder-width apart on the exercise mat.
  • Extend one arm overhead towards the opposite shoulder and lean towards the opposite direction, feeling a stretch along the torso.
  • Hold this position for 15 seconds, then switch sides and repeat on the alternate side.
Super Quick Daily Stretch Routine

5. Arm Circles – 30 seconds

Equipment Free Stretch At Home - Arm Circles

Loosen up your arms with this basic stretching exercise.

  • Stand with feet shoulder-width apart.
  • Extend both arms straight out to the sides at shoulder height.
  • Begin making small circles with your arms, gradually increasing the size of the circles.
  • After about 15 seconds, reverse the direction of the circles.
  • For a bit of challenge, you can add free weights like the 10lbs Amazon Basics Neoprene Coated Hexagon Workout Dumbbell Hand Weight or you can go for the 20lbs Vinyl Coated Cast Iron Kettlebell if you prefer something a bit heavier.
  • Perform this exercise for 30 seconds.

6. Hamstring Stretch – 30 seconds each side

Easy Stretch Before Workout - Hamstring Stretch

This stretch is a bit more complicated, so start slowly and pay attention to your body.

  • Kneel on the exercise mat with one leg extended straight ahead and the other leg bent underneath you, balancing on your knee and the tips of your toes.
  • Lean forward from your hips, reaching towards the extended foot as far as you comfortably can until you feel your hamstrings are well stretched.
  • Hold this position for 30 seconds, then switch sides and repeat on the alternate side.

7. Tummy Stretch – 30 seconds

Easy Stretching Routine - Tummy Stretch

This stretch is aimed at your core, back, and arms. 

  • Start in a kneeling position, knees underneath your hips and toes touching the ground.
  • Engage your glutes, tighten your core reach back with your arms, and grab the back of your feet.
  • Hold this position for 30 seconds.

8. Pigeon Stretch – 30 seconds each side

Quick and Easy Stretch Before Workout - Pigeon Stretch

This popular yoga position might be hard to get right at first but is super-effective once you master it.

  • Transition from a low lunge by sliding your front foot to the opposite side.
  • Bend your knee to a 90-degree angle, aiming for your shin to be parallel to the front of the exercise mat.
  • Square your hips forward, lower onto your front leg’s hip, and extend your back leg.
  • Hold this position for 30 seconds on each side.

How To Build Your Flexibility During this Workout

Take your full body flexibility routine to the next level with these useful tips.

  • Take supplements. Flexibility depends a lot on the health of your muscles, joints, ligaments, and tendons. Changes to these tissues as we age can lead to stiffness and reduced flexibility. One of the ways of promoting flexibility is by providing your body with useful nutrients that promote joint health.

The Best Earth Naturals Yoga Vitamins contains a proprietary blend of useful supplements like glucosamine, selenium, vitamins A, C,& E, zinc, iron, chondroitin, and methylsulfonylmethane. A healthy amount of protein is also great for improving joint mobility and flexibility. You can try out the Premier Protein Shake which works as part of a great post-workout meal and comes in various flavors.

  • Stretch fully before your workouts. An easy way to add flexibility-building exercises to your workout is to make them a part of your warm-up routine. Stretching is a great warm-up because it improves the range of motion and recruits major muscle groups. Ensure that you stretch fully before you work out and aim to carry out stretches that coincide with your workout plan for the day (for example, the hip flexor and hamstring stretch on leg day).
  • Pay attention to form. Pay close attention to your form while carrying out your stretches, even though it is not your main workout. Stretching exercises help you identify muscle imbalances and can even be used to correct them. Target specific joints and major muscle groups with each stretch, paying attention to both the contracting and lengthening muscles.
  • Continue to challenge yourself. Just like muscles can be stimulated to grow through progressive overload, you can gradually improve your flexibility by adding more challenge to your routine. This can be done by increasing your range of motion and adding basic workout equipment like resistance bands, free weights, exercise balls, and foam rollers.
  • Dynamic vs static stretching. While there are some arguments over the best way to stretch, a good rule of thumb is to perform dynamic stretches before your workout and static stretching after your workout. Dynamic stretches involve maintaining constant movement throughout the range of motion exercise. On the other hand, static stretches involve poses that you hold, usually for about 20 to 40 seconds. 
  • Stretch frequently. Another way to improve your flexibility is by carrying out a dedicated stretching routine involving all major muscle groups at least 2 to 3 times a week. This routine can be done independently or as a part of your warm-up. Frequent stretching requires breathable, elastic and long-lasting fabrics from reliable activewear brands like QQQ or CRZ Yoga.
  • Aim for consistent growth. You should aim to gradually increase the range of motion and intensity of your routine. You can do this with fitness bands, free weights or medicine balls. Fitness bands work great with stretching routines and come in various shapes and sizes. Bodylastics Workout Bands Set offers up to 96 lbs of tension and is fully adjustable, secure and easy for even beginners to use.
Daily Stretch for Everyday Exercise

Bend, Stretch, Succeed

It doesn’t matter if you’re a bodybuilder, gymnast, marathon runner or simply trying to improve your personal fitness, building your flexibility is an important part of your fitness routine. So remember, stretch fully, stretch frequently, but most importantly stretch safely.

Pamela Reif's Quick Daily Stretch

Recent Posts