Daily Stretches

Daily Stretches

Stretching every day is hands down one of the best things you can do for your body. Not only does it relieve physical stress, but it also rejuvenates you mentally and helps you prepare for the upcoming day.

You can find a great many daily stretching routines online, like the ones from Hyperbolic Stretching. Before you jump into hardcore workouts like these, try out some basic daily stretches. Here are some brilliant ones you can do every day. They require little time and effort yet produce an impactful result.

Downward Dog

woman and girl stretching

  • Start in a plank position and make sure that your shoulders are perpendicular to your wrists
  • Raise your hips toward the ceiling so that your body forms a triangle
  • Station your head between your shoulders and keep your legs as straight as possible
  • Reach your heels toward the ground while spreading your fingers out, the palm of your hands should be pressed to the ground to avoid hurting your fingers

Side Oblique Stretch

  • Start by standing up straight with your feet a stationed slightly wider than your hips
  • Life one arm over your head with palm facing inward
  • Reach toward the opposite side of the raised arm

Child’s Pose

  • Get on all fours
  • Push your hips back while applying pressure on your hands and knees
  • Keep pushing your hips back till your glutes reach the tip of your heels
  • Your arms should rest straight out in front of you throughout the pose

Single-Leg Stretch

  • While lying flat on your back, lift your legs towards the ceiling
  • Slowly lower one leg toward the floor while simultaneously pulling the other leg in toward your face
  • Use both hands to latch onto your raised leg and lift your shoulders above off the mat
  • Keep your toes pointed outward at all times
  • Hold for 15 seconds

Cat Pose

  • Get onto your hands and knees
  • Your wrists should be in line with your shoulders
  • Your knees should line up with your hips
  • Arch your back while bringing your pelvis forward
  • Look to the floor at all times to relax your neck muscles
  • Pull your core inwards to tighten the stretch
  • If you wish, practice deep breathing while doing this pose

Forward Bend Stretch

  • Stand with both feet together
  • Lean your upper body forward
  • Lower your head downwards toward your knees while simultaneously bringing both arms behind your body
  • Stretch your arms perpendicular to your back and towards the ceiling
  • Keep your legs as straight as you can

Seated Side Bend

  • Sit on a pillow or mat and cross your legs with your feet tucked under
  • Place one hand flat on the ground adjacent to your body and gently stretch towards that side
  • At the same time, extend your free arm over your head and move it toward the same side
  • Repeat with alternate side

Sleeping Swan Stretch

  • Sit on the floor on your knees and extend one leg behind you
  • Use your upper body to lean forward onto a soft pillow
  • Stretch your arms forward when leaning
  • Hold for 15 seconds
  • Switch sides and repeat


  • Lie on the floor and bend your knees while positioning your feet flat on the ground
  • Using your core or abdominal muscles, gently raise your hips upwards till your upper body is straight
  • Hold for 30 seconds
  • Finally, slowly lower yourself to the floor

What Is The Best Time to Stretch?

You can stretch any time of the day you like, but the most beneficial time is right after you wake up. This time is ideal because you are on an empty stomach and have just awoken after hours of minimal movement.

Stretching on an empty stomach is healthy because you have reduced chances of accidentally harming your appendix, which is something that can happen if you stretch on a full stomach. Furthermore, an empty stomach allows your body to burn off excess calories, so by stretching on an empty stomach, you can get rid of unwanted fat while strengthening your muscles.

Stretching in the morning, right after waking up, can help relieve tension in your muscles that may have formed during the night as a result of sleeping in a stiff position. An unhealthy sleeping position can harm your muscles and lead to chronic tension and pain if left untreated for longer periods. Luckily, you can undo any such stiffness or discomfort with a few simple stretches every morning.

Another brilliant time to practice stretching is during the night, just before bed. As stretching promotes healthy blood circulation around the body, practicing some poses right before bed can help release tension and pain that may have developed in your muscles during the day. This improvement in blood circulation can also help you sleep better during the night.

Stretching alleviates stress and generates a mild flood of endorphins in the brain. Endorphins, or “happiness” chemicals, are what reduce stress and create feelings of joy in the brain, which can help you sleep better at night and make you less likely to experience a bad dream.

Benefits of Daily Stretching:

Here are some of the benefits that come with stretching daily:

  • Improved blood circulation
  • Better sleep at night
  • Strengthening of core muscles
  • Reduced fatigue and physical signs of tension
  • Improved flexibility
  • Increased energy throughout the day
  • Improved posture
  • Reduced occurrence of backaches and joint pain


The benefits of daily stretching are endless. It calms the mind and is brilliant for people with anxiety. Moreover, it can strengthen your physique and help tone your muscles. Moreover, stretching is a fantastic way of getting away from the fast-paced routine of daily life while allowing yourself some much-needed “me-time.”

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