Gentle Daily Stretching & Movement Guide
Morning and evening stretches to keep your body flexible and reduce stiffness
Why Gentle Stretching Helps
- Reduces muscle tightness and joint stiffness
- Improves blood flow and posture
- Helps manage chronic pain and prevent injuries
- Supports relaxation and better sleep
Tip: Stretch slowly. Breathe deeply. Stop if you feel sharp pain.
Morning Stretch Routine (5–10 minutes)
Wake up your muscles and prepare for the day.
1. Full-Body Reach
- Stand tall, feet hip-width apart.
- Inhale and reach both arms overhead.
- Hold 15–20 seconds. Repeat twice.
2. Neck Side Stretch
- Sit or stand. Gently tilt your head toward one shoulder.
- Hold 15 seconds on each side.
3. Seated Spinal Twist
- Sit on the edge of a chair, feet flat.
- Place right hand on left knee and gently twist.
- Hold 15 seconds. Switch sides.
4. Cat-Cow (Standing or on Hands & Knees)
- Round your back upward (cat), then gently arch and lift chest (cow).
- Repeat 5–10 times.
5. Calf and Ankle Stretch
- Stand facing a wall. Step one foot back, press heel down.
- Hold 20 seconds each side.
Evening Stretch Routine (5–10 minutes)
Release the day’s tension and prepare for restful sleep.
1. Shoulder Roll and Stretch
- Roll shoulders back 5 times, forward 5 times.
- Clasp hands behind back, lift gently, hold 15 seconds.
2. Child’s Pose (Modified)
- Kneel (or sit in a chair and lean forward onto a table or pillow).
- Stretch arms forward, relax your head.
- Hold 20–30 seconds.
3. Hamstring Stretch (Seated or Standing)
- Straighten one leg, hinge forward at the hips.
- Hold 20 seconds on each side.
4. Lower Back Knees-to-Chest
- Lying on your back, hug both knees to chest.
- Hold 20 seconds. Rock gently side to side.
5. Figure-Four Hip Stretch
- Lying on your back, cross one ankle over the opposite knee.
- Gently pull legs toward chest. Hold 20 seconds each side.
Extra Tips
- Dress comfortably and stretch on a stable surface (mat or carpet).
- Breathe slowly: Inhale as you prepare, exhale as you stretch.
- Be consistent: A few minutes every morning and evening provides long-term benefits.
- Check with your healthcare provider if you have injuries, recent surgery, or chronic conditions.
- Always check with your healthcare provider before starting any new exercise regimen, including new stretches.