How long do I need to stretch for each day?

Consistency and frequency is more important than the amount of time you spend stretching, says Yu. "You're trying to combat daily stimulus that makes you tight and stiff," she says. "It's really just a matter of fitting it in when you can each day."

What are the best stretching exercises for beginners?

Beginners may want to start with isolated stretches that focus on just one muscle group at a time, Yu says. This allows you to become familiar with how a muscle feels when it's working, she explains.

Should you stretch before or after a workout?

As previously mentioned, stretching before and after a workout can be beneficial for different reasons. Dynamic stretches are best to do before your workout while static stretches are optimal afterwards.

Quick Full-Body Stretching Routine: 10 Moves to Try

The Runner's Stretch

Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don't reach.
Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times and then switch sides.

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The Standing Side Stretch

Stand with your feet together and your arms straight overhead.
Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.
Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.

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The Forward Hang Stretch

Stand with your feet hip-distance apart and your knees slightly bent.
Interlace your fingers behind your back. (If your hands don't touch, hold on to a dish towel). Breathe in and straighten your arms to expand your chest.
Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep breaths.

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The Low Lunge Arch Stretch

Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket.
Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor.
Breathe in as you sweep your arms overhead, stretching as far back as is comfortable. Take five deep breaths. Switch sides.

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The Seated Back Twist Stretch

Sit on the floor with your legs straight.
Bend your right knee and step your right foot over your left leg. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall.
Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for five breaths, then slowly return to the center. Switch sides.

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The Bound Angle Stretch

Sit on the floor with your legs straight.
Bend your knees and bring the soles of your feet together, letting your knees drop toward the ground. Hold your shins as you inhale and stretch your chest upward.
Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths.

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3-Way Child's Pose

Start by kneeling on a yoga mat with your knees about hips width apart.
Hinge back so your your torso lowers down between your knees. Extend your arms out in front of you.
Hold from 15 to 30 seconds.
Walk your hands to the left side and repeat the stretch. Repeat on the right side.
Do 2-3 sets

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Upper Trapezius Stretch

From a seated position, keep your head and neck in a neutral position.
Using your left hand, gently tilt your neck towards your left shoulder. Hold for about 20 to 30 seconds.
Repeat on the other side.
Do 2-3 sets.

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Seated Thoracic Side Bend Stretch

Sit in a chair and rest your arms at your sides.
Bend towards your left side, sliding your arm down towards the ground.
Return to the starting position.
Repeat this stretch on the opposite side.
Do 2-3 sets.

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Downward Dog Calf Stretches

Start in plank position, making sure that your body is in a straight line.
Hinge your hips back and stretch your chest towards your feet to get into downward dog.
Pedal your legs by rising up on the toes of your left foot. Press the heel of your right foot down into the floor.
Hold for 20-30 seconds then repeat on the other side.
Do 2-3 sets.

The Benefits of Stretching Exercises for Your Body

There's much debate about the benefits of stretching within the fitness community. "There definitely is a benefit to stretching, whether it's before a workout or after a workout," Yu says. Before a workout, dynamic stretches, which involve continuous movement, are best. "Dynamic stretches bring more blood flow to the muscle groups and warm up the tissues before you go into a workout," Yu explains. Static stretches, which involve holding a movement for a length of time, are best for cooling down the muscles, she explains.

Frequently Asked Questions

How long do I need to stretch for each day?

Consistency and frequency is more important than the amount of time you spend stretching, says Yu. "You're trying to combat daily stimulus that makes you tight and stiff," she says. "It's really just a matter of fitting it in when you can each day."
What are the best stretching exercises for beginners?

Beginners may want to start with isolated stretches that focus on just one muscle group at a time, Yu says. This allows you to become familiar with how a muscle feels when it's working, she explains.
Should you stretch before or after a workout?

As previously mentioned, stretching before and after a workout can be beneficial for different reasons. Dynamic stretches are best to do before your workout while static stretches are optimal afterwards.