Wellness Warrior

9 Of The Best Stretches For Flexibility And Mobility.

There’s nothing as good as being able to do a decent stretch routine every now and then. Is that enough? Not really, but there are tons of simple, easy stretches you can fit into your daily stretch routine that will give you the relaxation and mobility you’ve been needing in your life. I am a huge fan on stretching, even if it is just 10 minutes a day. These are just a few of the stretches for flexibility and mobility I do on a daily basis.

Make sure to use stretches that will easily align with your goals and that you find sustainable to do. Try to think less “splits in 30 days” and more in the line of stretches that will make life easier!

stretches for flexibility and mobility

The importance of daily stretching.

Stretching on a daily basis has so many benefits that it’s hard to find a reason why you shouldn’t be stretching every single day. I don’t mean stretching and hour so that you can fold yourself double. Good for you if you can though! I just mean that you should be stretching for a few minutes every day to make sure your joints and muscles are working the way they should and don’t have any unneccesary strain on them. Stretching is good for your mind, body and soul, son make sure to give it a go, even if you’re just touching your toes once you get out of bed!

Benefits of stretching daily:

  • Improves your flexibility: Regular stretching helps to increase flexibility by lengthening tight muscles and improving joint range of motion.
  • Better mobility: Stretching reduces muscle stiffness and improves mobility, making it easier to perform daily activities and exercise with proper form.
  • Helps prevent injuries: By increasing flexibility and mobility, stretching helps to reduce the risk of injury during physical activity or even in everyday movements.
  • Improves posture: Stretching can help correct muscle imbalances and promote better posture by releasing tension in muscles that may be pulling the body out of alignment.
  • Stress relief: Stretching promotes relaxation by releasing tension in the muscles and calming the mind, making it an excellent way to de-stress after a long day.
  • Increased circluation: Stretching increases blood flow to the muscles, which can help improve circulation and promote faster recovery after workouts.
  • Enforces mindfulness: Stretching promotes mindfulness and can help clear the mind, improving focus and concentration throughout the day.

Stretches for flexibility and mobility you can try.

The most important thing to keep in mind when you are choosing stretches for yourself is sustainability and something you can actually do or work to. Let’s not start with an advanced stretch and rather ease into just touching your toes and stretching your back. What are your goals and why are you stretching? You shoulnd’t just read this article and do these stretches because I said so. Find your own routine and add stretches in that will work best for you!

1. Hamstring Stretch.

Tight hamstrings can be the cause of lower back pain and restrict your movement in general, which is just unneccesary strain on your body. I love a good hamstring stretch and you would often catch me in some sort of stretch in the middle of the day. I especially make sure to get in some extra stretching throughout the day when I’ve recently trained my lower body. There are some great variations to do as well, which keeps it fun and diverse!

To do a basic hamstring stretch, sit on the floor with one leg extended straight in front of you and the other bent, foot flat on the floor. Keep your back straight as you lean forward from the hips, reaching towards your extended foot with both hands. You should feel a gentle stretch along the back of your thigh.

Hold this position for 20-30 seconds, breathing deeply and allowing your muscles to relax. Switch legs and repeat.

Hamstring stretch variations to try:

  • Seated hamstring stretch: Sit on the floor with both legs extended in front of you. Lean forward from the hips, reaching towards your toes until you feel a stretch in the hamstring.
  • Supine hamstring stretch: Lie on your back with both legs extended. Use a towel or strap to loop around one foot and gently pull it towards your chest, keeping the opposite leg flat on the ground.
  • Chair hamstring stretch: Sit on the edge of a chair with one leg extended straight in front of you and the heel on the ground. Keep your back straight as you lean forward from the hips, reaching towards your toes until you feel a stretch in the hamstring.
  • Wall hamstring stretch: Lie on your back with your hips close to a wall. Extend one leg up against the wall, keeping the other leg flat on the ground. Gently press your heel towards the ceiling until you feel a stretch in the hamstring.
hamstring stretch

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2. Standing Hamstring Stretch.

This is just one of those stretches you might find me in throughout the day. It just makes me feel so darn good! I have found that if you aren’t very flexible, to start wit your feet shoulder-width apart, hold the stretch for a few seconds and then take your feet in closer, really helps deepen the stretch and get your fingers to the ground faster. As a little bonus, it’s great for stretching your back too. To stretch your back, bend your legs slightly and round your back.

To do a stanhind hamstring stretch, begin by standing upright with your feet close together. With a straight back, hinge at the hips and lean down, reaching towards your toes. You should feel a gentle stretch along the back of the thigh and the calf of the extended leg.

Hold the stretch for 20-30 seconds, focusing on breathing deeply and relaxing into the position.

3. Quad Stretch.

This stretch targets the quadriceps, which can often become tight due to prolonged sitting or intense physical activity. A few years back I had an ACL tear and had it fixed, since then my knee gets stiff very easily and funny enough, this stress is great for relieving the tension in my knee too!

To do a quad stretch, stand upright with feet hip-width apart. Lift one foot off the ground and bring it towards your glutes, grasping the ankle with the hand on the same side. Keep your knees close together and gently pull the foot towards your glutes until you feel a stretch in the front of the thigh. Ensure your standing leg remains straight and your torso upright for optimal effectiveness.

Hold the stretch for 20-30 seconds, then switch to the other leg.

Quad Stretch

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4. Child’s Pose.

Hands down, this is one of my favorite stretches to do! Child’s pose is a soothing and relaxing stretch that targets multiple muscle groups, making it perfect to add to your list of stretches for flexibility and mobility. Child’s pose not only helps to lengthen and relax tight muscles in the back, hips, and thighs but also encourages deep breathing and relaxation, making it a fantastic way to relieve stress and tension.

To do a child’s pose, start by kneeling on the floor with your toes touching and knees spread slightly apart. Sit back on your heels and then slowly lower your torso forward, extending your arms out in front of you. Rest your forehead on the floor and allow your chest to sink towards the ground, feeling a gentle stretch along your back, hips, and shoulders.

Hold the pose for 30 seconds to a minute, breathing deeply and allowing your body to soften into the stretch.

5. Hip Flexor Stretch.

If you are stretching towards being more flexible or even being able to do the splits, this stretch is a must in your stretching routine. This stretch effectively targets the hip flexor muscles, which can become tight from prolonged sitting or intense physical activity, leading to limited mobility and discomfort.

To do a hip flexor stretch, start in a kneeling position with one foot forward, creating a 90-degree angle at the knee. Keeping your back straight, gently shift your weight forward, sinking into the stretch until you feel a gentle pull in the front of the hip and thigh of the back leg. Engage your core to maintain stability and avoid arching your lower back excessively.

Hold the stretch for 20-30 seconds, then switch to the other leg.

hip flexor stretch

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6. Butterfly Stretch.

The butterfly stretch is a classic exercise that effectively targets the inner thighs, hips, and groin area, making it great to add into any stretching routine. If you want a deeper stretch, lean forward towards your toes with your body. I find this stretch to be very relaxing and sit in this position for fun most of the time!

To do a butterfly stretch, sit on the floor with the soles of your feet together and knees bent out to the sides, resembling the shape of a butterfly’s wings. Hold onto your feet or ankles with your hands and gently press your knees towards the ground using your elbows, feeling a stretch along the inner thighs and groin. Keep your back straight and tall to maximize the stretch.

Hold the stretch for 20-30 seconds while focusing on deep, steady breathing, allowing your muscles to relax and release tension.

7. Shoulder Stretch.

Surprisingly, your shoulders can hold a lot of tension and that can get extremely uncomfortable. There are a few variations of shoulder stretches you can try as they all stretch the shoulders from a different angle. This would have to be my go-to shoulder stretch but it might be tough at first. If you aren’t able to reach your hands behind you back, use a towel or stretching strap to hold on to and work towards interlocking your fingers.

To do this stretch, stand or sit tall and reach one arm overhead, bending at the elbow. Use the opposite hand to gently push the elbow towards the center of your back until you feel a stretch in the shoulder and triceps. Use a towel or stretching band if you have limited flexibility in your shoulders.

Hold for 20-30 seconds, then switch arms.

Variations you can try:

  • Arm across chest stretch: Stand tall and bring one arm across your chest at shoulder height. Use the opposite hand to gently press the arm towards your chest until you feel a stretch in the shoulder and upper arm. Hold for 20-30 seconds, then switch sides.
  • Wall chest stretch: Stand facing a wall and place one hand against it at shoulder height, fingers pointing backward. Slowly rotate your body away from the wall until you feel a stretch across the chest and front of the shoulder. Hold for 20-30 seconds, then switch sides.
  • Eagle arms stretch: Extend both arms straight in front of you at shoulder height. Cross one arm over the other, wrapping the arms together and bringing the palms together if possible. Lift the elbows slightly and feel a stretch in the upper back and shoulders. Hold for 20-30 seconds, then switch arm positions.
  • Shoulder roll: Stand with feet hip-width apart and roll your shoulders forward in large circles for 10-15 repetitions. Then reverse the motion and roll the shoulders backward for another 10-15 repetitions, feeling a gentle stretch in the shoulder muscles with each movement.
shoulder stretch

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8. Spine Stretch.

This honestly has to be the best feeling in the world. Being able to stretch out your back and spine relieves so much tension you might not even have known that you have. Stretching your spine regularly can help improve posture and release any unwanted tension. When I work long hours on my laptop, I usually do this stretch while sitting at my chair and I feel so much better afterwards. Never underestimate the power of stretching!

To do this stretch, sit on the floor with your legs extended in front of you. Cross one leg over the other and twist your torso towards the crossed leg, placing the opposite elbow on the outside of the knee for leverage. Gently press into the twist, feeling a stretch along the spine and through the chest and shoulders. Keep your spine tall and your shoulders relaxed throughout the stretch.

Hold for 20-30 seconds, then switch sides.

9. Neck Stretch.

The moment there is any type of tension or stiffness in your neck, your whole body feels it. This stretch helps to release tension in the neck muscles, promoting better range of motion and reducing stiffness. Adding neck stretches into your routine can alleviate neck pain and headaches, enhance posture, and improve mobility in the neck and shoulders.

To do this stretch, sit or stand tall and gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch in the side of your neck. Avoid lifting your shoulder towards your ear, keeping it relaxed and down.

Hold the stretch for 20-30 seconds, then switch sides.

neck stretch

A simple stretch routine you can do anywhere.

No matter where you go, this easy stretch routine is my go-to when I feel like I need a pick me up! It’s simple, quick and won’t leave you sweating but it’s enough to get the blood flowing and energy going!

Warm Up:

  • 20 Seconds – Arm Cirlces (Forward and Backward).
  • 30 Seconds per side – Leg Swings.
  • 30 Seconds – Jumping Jacks.
  • 20 Seconds – High Knees.


  • 30 Seconds – Standing Hamstring Stretch.
  • 20 Seconds – Hip Flexor Stretch (Right Side)
  • 30 Seconds – Dove Pose (Right Side)
  • 20 Seconds – Downward Dog.
  • 30 Seconds – Child’s Pose.
  • 20 Seconds – Hip Flexor Stretch (Left)
  • 30 Seconds – Dove Pose (Left)
  • 20 Seconds – Butterfly Stretch.
  • 30 Seconds – Neck circles (Both directions.)
  • 20 Seconds – Arm over chest stretch (per side).

RELATED:| 9 Stretches For Your Chest For Improved Mobility.


Incorporating these stretches for flexibility and mobility into your daily routine can help improve flexibility and reduce the risk of injury. If you want more than increased mobility, make sure to follow deep stretch routines. Focus on different areas each time. As with any exercise regimen, consistency is key to seeing results. Following a few simple stretches for flexibility and mobility will improve your overall wellness, just keep on going!

Happy Stretching,

Your Wellness Warrior!

13 thoughts on “9 Of The Best Stretches For Flexibility And Mobility.”

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  8. I am religious in my workouts but I all too often skip stretching. Thanks for this list of stretches and the clear explanations on how to perform each one. The routine only takes a bit of time so I don’t have any more excuses!

  9. Stretching everyday makes me feel so much better throughout the day. These are really great tips. Thanks for sharing.

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