Full Body Stretch Routine for Relaxation and Flexibility

Welcome to a soothing and effective full body stretch routine designed to help you relax, release tension, and improve flexibility. Whether you’re a beginner or a seasoned yogi, this guided session is perfect for anyone looking to stretch their entire body in a calm, controlled manner. Let’s dive into this relaxing practice that will leave you feeling rejuvenated.

Why Choose a Full Body Stretch Routine?

Stretching is an essential part of maintaining a healthy, flexible body. This routine targets key muscle groups, including the neck, shoulders, back, hips, and hamstrings, to help you release tension and improve mobility. By following along, you’ll enjoy a super relaxing experience that can be tailored to your pace and comfort level.

Warm-Up: Upper Body and Neck Stretches

Shoulder and Arm Circles

All right we’re going to begin while we’re stay standing take your feet nice and wide hands on the shoulders everything today is going to be super slow and you can go at your own pace we’re just going to circle the arms backwards if you need to take something slower than me or you want to hold a stretch longer than me by all means do what feels best for your body you know your body best so drawing really big circles with those elbows good forwards good and release those arms down.

Neck Stretches

We’re going to warm up our neck or stretch out our neck we’re going to turn the head to the right pressing your shoulders all the way down and all the way to the left and to the right and to the left back to the right we’re going to tuck our chin down towards our right shoulder and then Circle it around towards the chest and to the left nice and slow going back the other way one more time each side good head facing front we’re going to drop the right ear to the right shoulder we’re not forcing it but we’re pressing our shoulders down trying to lengthen this space between the ear and the shoulder let your head feel nice and heavy and other side one more time each side good head comes back up to Center.

Shoulder Shrugs and Chest Openers

We’re going to squeeze our shoulders up towards our ears really bringing all the tension up towards the ears and then let it go we’ll do that a couple times you can do this as many times as feels good for you nice big exhale when you release last time and exhale Shake It Up fingertips are going to come behind the head we’re going to collapse everything forward bringing elbows across our face looking down towards our belly button chin tucks to chest and then we’re going to do the opposite open up those elbows opening up the chest lifting looking towards the ceiling good last time really contract exhale feel that stretch in the back and then opening those elbows good coming back to neutral spine release those hands down behind you we’re going to clasp them behind the back and what we’re going to do is stretch those arms open up the chest and the shoulders pointer fingers come out so we’re pointing away from the body and we’re going to lift the hands slightly away from the back so you might feel this stretch in the front of your shoulders and biceps and release one more time lift and release last time lift and this time we’re going to bring it all the way over letting those arms feel heavy if you need to you can have a soft Bend here in your knees we want the upper body to feel heavy like a weight and you’re hinging at the hips good and you can release those arms down to the mat release any tension you have in your neck here so we don’t want to be looking forward we’re let that head go no tension in the shoulders or the neck.

Lower Body Stretches: Hips and Inner Thighs

From here we’re going to bend our right knee so Shifting the weight into our right leg you’re going to feel that stretch on the left inner thigh and we’re going to move our hands towards that right foot so we’re shifting our weight here of us change our with every and over to the left if you’re not feeling the stretch in your inner thigh on the leg that’s straight I want you to think about drawing that inner thigh towards the ground or towards your supporting leg good one more time to the right and last time to the left good coming back through Center we’re going to heel toe those feet in coming all the way down and sitting on the bum.

Spinal Mobility: Cat-Cow and Spinal Rolls

We’re going to shift it over into a tabletop position for some cat cows so we’re really going to focus on the spine here so we’re stacking shoulders over wrists and hips over knees we’re going to start by drawing the belly button down towards the ground lifting up with our gaze pressing the shoulders back and then doing the opposite pressing the ground away with the heels of our hands and lifting that belly button up towards the sky really rounding out that back now you can take these at your own pace good and when you’re ready we’re going to do some spinal rolls so we’re going to roll through in this cat position towards your hands once we get to here we’re going to press back through that cow position back almost into a child’s pose so we’re just waving or rolling through the spine here it should be a really fluid motion good and you can take any organic movements here that feel good maybe rocking to the side rolling through the spine in a circle good and meeing me back in neutral spine here in this tabletop position.

Mid-Back and Chest Opening Stretches

We’re going to take our right arm and we’re going to open it up so Hand lifts towards the ceiling and so does the Gaze we’re opening up that chest and then we’re going to feed this right arm through so our right shoulder is on the ground left palm is still on the ground and you can actually put pressure into that left palm to increase the stretch here this is going to really stretch out that mid back where I would say the majority of us hold a lot of tension if you’d like to increase the stretch here you can take your left arm and bring it up towards above your head fingertips down on the ground same thing pressing into that hand to increase the stretch if left arm is above your head you’re going to bring that Palm back down to the ground pressing through that left arm and opening up again to the right lifting that right arm towards the ceiling good back down to Center we’re going to do the same thing on the left side so taking the left arm opening up to the left side and then feeding it through left shoulder down on the ground pressing into that right arm to increase the twist option to bring right arm up above head right palm comes back to the ground pressing through that right arm and opening up to the left good and back to tabletop.

“Release mid-back tension with slow, intentional twists for deeper relaxation.”

Downward Dog and Lunge Stretches

We’re going to step it out into a high Plank and press it back into down dog position hips are going straight up to the ceiling and if you need to you can pedal out those feet stretching out those hamstrings and when you’re ready we’re going to step the left foot in towards the center of our body and we’re going to lift the right foot up into single leg dog sending our weight down into our supporting leg feeling that stretch in the left leg hips are square and we’re going to step it through right foot comes into a lunge hands on either side of the foot making sure that back left leg is straight we’re going to take our right arm and twist and open up to the side right hand comes back back down but this time it’s going to come on the inside of your right foot you’re going to heel toe that right foot out just slightly we’re going to bring that left knee back down to the ground you can untuck those toes and we’re going to let this right knee fall out to the side you’re going to feel that stretch deep in that hip and maybe in that right glute you can also come down to your forearms here if you’d like coming back up to the hands if you’re on the forearms pressing down through that foot knee comes back to Center we’re going to heel toe back and right hand comes to the other side of the foot so hand is on either side here from here we’re going to send both hips back flexing that right foot out in front of us we want to make sure that we’re drawing both hips back equally this is where you’re going to feel that nice deep stretch in the hamstring this is also where your blocks may come in handy to really get into that deep stretch in your hamstring this is where a lot of us are quite tight we don’t have a lot of flexibility so it’s important to allow the body to relax into the stretch because naturally we’re going to try and fight it because it’s painful so drawing both hips back flexing that front foot I want you to try and keep a nice flat back here you can use your blocks to help support you whether that be like this on the forearms or just here on the hands we want to sit deep into the stret and hold believe this is maybe go a little bit deeper good and coming back through to our lunge keeping that back left leg on the ground knee is on the ground we’re going to lift both arms up here sending our hips down and forward stretching out the right or the left hip flexor you can place hands down on your knees or if you’d like to increase the stretch you can lift left arm up and lean it over towards the right good coming back through Center hands on either side of the foot we’re going to tuck those toes back under those left toes stretch the left leg and step it through plank press it back into down dog good this time we’re going to lift our left leg up so step that right foot center lifting the left leg up keeping those hips nice and square sending the right heel down into the floor and stepping it through to a lunge hands on either side of the foot back leg stays straight opening up that left arm try and stay nice and low in your lunge here left hand comes back down to the mat but on the inside of your foot this time and we can drop our back right leg untuck those toes we’re going to heel toe the left foot out slightly and then allow the knee to fall open option to come down to your forearms good coming back up up to the hands weight back onto that foot heel toe back to the center left hand comes to the outside of the foot and we are going to press it back into our hamstring stretch bringing those left toes towards us so we’re flexing that foot keep those hips nice and square pull that left hip back towards you you may find that one leg is more flexible than the other and that is normal good maybe sinking a little bit deeper good and moving back through our lunge keeping that back leg on the ground lifting those arms up here in our lunge hips are square pointing forward we’re sinking down deep into this lunge and sending the hips forward you can bring hands to knee or lifting the right arm up and leaning over to the side good moving back through Center hands come down on either side of the foot we’re tucking the back toes stretching that leg stepping back into a high plank press it back bending those knees and jump those feet forward.

“Deep hamstring stretches enhance flexibility with mindful, relaxed movements.”

Hip and Glute Stretches

We’re going to sit it down on our bums this is where your blocks may also come in handy as well we are going to stretch out those hips and glutes so we’re going to be stacking our foot on top of opposite knee here we want to keep your shin parallel to your body going to sit up nice and Tall on that hip bringing the other foot across if you’re stacking ankle over knee this is going to give you the biggest stretch the more you bring that foot down the leg the less of the stretch in the hip so you know your body best but using blocks here underneath this knee to help support you in the stretch will again allow this leg to rest and relax into this stretch versus tensing and holding so you can use one block like so or you can just have it here totally up to you we want to set up nice and tall and just try and allow the body to relax if you want to increase the stretch we can walk it Forward slightly trying to keep a flat back thinking about hinging at the hips here okay to leave a little the in good and slowly coming up and slowly releasing that leg you can stretch it shake it out and we’re going to do the other side same thing you might find one hip is tighter than the other and that happens for sure it’s why it’s important to stretch unilaterally and do one leg at a time one hamstring at a time you can see where you hold your tension if you’re walking forward Envision hinging at the hips and folding over good and slowly coming up nice job.

“Targeted hip stretches relieve tightness with supported, gradual movements.”

Spinal Twists and Final Stretches

All right last little stretch we’re going to come down onto our backs we’re going to have right leg extended nice and long thinking about reaching your toes to that opposite wall and then we’re going to bring our left knee into the body keeping that knee straight so we’re not letting the knee fall open just bringing it in nice and straight from here we’re going to bring that left knee across the body and left arm is going to extend straight out from the shoulder so in a tea position and right arm is going to do the same we’re going to look towards our left arm letting that left knee feel heavy so really feeling that twist in the spine so we’re thinking about getting our left knee to the ground and our left shoulder good and coming back up through Center bring that left knee into the chest again this time you can let it fall open feel that stretch in the hip you can move it across the body any kind of organic movement here that feels good on those hips and releasing the left leg down left leg is straight toes are reaching towards the opposite wall and we’re bringing the right knee into the chest this time right leg comes across the body right arm and left arm are out in a t position and we’re looking away from that leg towards the right arm letting the right knee feel heavy and the right shoulder good slowly coming back through center right knee back into the chest you can let it fall open to the side good and release that right leg down we are going to extend fingertips up above our head we’re going to Envision reaching the wall behind us with our fingertips and then reaching opposite wall with our toes so really extending feeling nice and long through the spine and then we’re going to bring it in to a ball hugging your knees giving yourself a nice big hug pressing those knees into the arms to the ceiling rounding out that back and one more time reach it out nice and long nice big stretch and into a ball good you can rock and roll yourself up to your bum.

“Spinal twists promote relaxation and mobility with gentle stretches.”

Closing with Child’s Pose

We’re just going to finish this stretch off holding a nice child’s pose and taking some nice deep breaths so I want this to be a nice deep child’s pose so really open up those knees we’ve done a lot of hip opening hip stretching so this should feel really good at the end of our stretch here reaching those fingertips forward letting that bum feel heavy and then forehead comes down to the mat taking some nice deep breaths here envisioning that you’re taking breaths deep into that low back and into your hips are beated baby me and you alone P dry faces of the Moon all through the stages both becoming seen good you can hold this child’s pose for as long as feels good for you but that is it from me today I hope you enjoyed this full body stretch sometimes we just need a really good stretch.

“Child’s pose concludes with deep, restorative breathing for relaxation.”

FAQs: Full Body Stretch Routine for Beginners

What is the best full body stretch routine for beginners?

This routine is ideal, guiding you through slow, controlled stretches targeting the neck, shoulders, back, hips, and hamstrings, with options to use yoga blocks or household items for support.

How often should I do a full body stretch routine?

You can do this stretch routine daily or as needed, adjusting the pace and duration to suit your body’s needs, as it’s designed to be gentle and customizable.

Can I do a full body stretch without yoga blocks?

Yes, you can use books or any sturdy household items as alternatives to yoga blocks to support your stretches and enhance relaxation.

How long should I hold each stretch in a full body routine?

Hold each stretch for as long as feels good, typically 15-30 seconds, and go at your own pace to maximize comfort and flexibility.

What are the benefits of a daily full body stretch routine?

Daily stretching improves flexibility, reduces muscle tension, enhances mobility, and promotes relaxation, especially in tight areas like the hips and hamstrings.

How do I stretch my hips and glutes effectively?

Stack one foot over the opposite knee, keep your shin parallel, and use blocks for support to relax into the stretch, hinging at the hips for deeper relief.

Is a full body stretch routine suitable for all fitness levels?

Absolutely, this routine is beginner-friendly and adaptable, allowing you to modify stretches based on your flexibility and comfort level.