“For me, it’s about daily things that become harder the older you get, like bending down to tie a shoe, walking up stairs, picking your kid up from the floor, or even just getting up off the couch,“ Charlee Atkins, CSCS, registered yoga instructor and creator of Le Sweat workout app, tells SELF. Improving your mobility and flexibility makes these daily activities easier. “You can move more freely,“ Atkins says.
How often should you stretch?
In general, regular stretching is beneficial, so feel free to start or end your day with it. You may also want to take a quick stretch break (or multiple ones) throughout the day to combat tightness in areas you know tend to feel stiff—even just a few minutes here and there can be helpful. In these instances, static stretches are all you really need to get the job done. (But always go with what feels best for you!)
“Stretching can be done daily, but it is important to progress yourself,” Belen says. “Just like any other form of exercise, don’t go from zero to 100. It is safe to say that by adding in a couple minutes of stretching a few times a week, you will quickly notice a difference!”
The exact stretches you do in one session will depend on what your body needs at that time. If you tend to feel tight in certain spots, or know you struggle with flexibility or ROM in specific areas, you can do some dedicated stretching that focuses on that. For example, if you sit all day, you’ll want to stretch your hips and your back, which takes the brunt of all that chair time.
If you don’t have any specific problem areas, simply make sure you’re slotting in moves that work your entire body across all your major muscle groups—this will generally just keep you feeling limber and ready for whatever life and workouts throw at you.
The best static stretching exercises
Luckily, improving your flexibility and mobility isn’t hard—it just takes a little time and consistency. Try adding the exercises below: We’ve got everything from lower-back and upper-back moves, to those that’ll loosen up your hamstrings and quads, to stretches that ease tension from your arms and shoulders. With the static stretches below, you’ll hit every part of your body.
Quick note: If you’re experiencing joint pain or discomfort, or are looking for specific relief for lower-back pain or other kinds of persistent aches, chat with your doctor or a physical therapist before starting a stretching routine. They can let you know which specific moves might be best for your individual needs.