If stretching isn’t a regular part of your routine it should be! Stretching is so important and has so many benefits for your body.
Rehabilitating muscles before and after a workout, opening tight joints and muscles for increased flexibility, and relaxing your mind and body for better sleep are all just some of the many benefits of stretching.
I’ve compiled 12 of my favorite stretching routines that are perfect for all of your needs from rehabilitating muscles to relaxation for sleep.
Just remember, it’s important not to push too hard when stretching. Poses should feel challenging, but never painful.
Listen to your body and reap the benefits that stretching has to offer!
Full Body Static Stretches
There are two main camps of stretching: dynamic and static. Dynamic stretches are aimed at helping you open up the joints and muscles to prevent injury.
Static stretches are used to help build flexibility in the tissue of the muscles.
This is one of my favorite stretching routines that uses classic yoga inspired stretches to open the body.
From your hip flexors to your hamstrings and lower back, this stretching routine will help you open the body and gradually increase flexibility.
Via Spotebi
Stretches To Eliminate Knee Pain
Knee pain is incredibly common, especially for those of us who are regular runners or gym rats.
Whether you did too many squats in poor form, or you had a workout related injury, knee pain can pose challenges, not only be working out but also in your day-to-day activities.
This stretching routine uses strategic and gentle stretches to help eliminate knee pain and rehabilitate your joints.
Via Greatist
Rise & Shine Energizing Stretches
Stretching in the morning is such an amazing way to start the day. It helps your body open and your mental focus.
Starting your morning with some stretches can help set you up for an active day. Plus, it’s such an amazing feeling to open up stiff muscles after 7 hours of inactivity.
This stretching routine will help wake you up and energize your day.
Via Spark People
Happy Hips Yoga Sequence
I sit a lot while I’m working, as I’m sure a lot of us do, so my hips get really tight.
Most of us don’t spend enough time focusing on opening our hips. A lot of stretching routines emphasize stretching out the hamstrings and quads, but our hips need some love too.
Tightness in the hips can cause discomfort and can affect your posture and range of motion.
That’s why this is one of the stretching routines I use on the regular. It helps me stretch deep into the hips to relax and open for healthy hips.
Via PopSugar
Bedtime Flexibility Stretches
A bedtime stretching sesh is the perfect way to wind down after a busy day. Taking a few minutes to disconnect and stretch out your muscles can not only help relax your body, but it can also calm your mind for a more restful sleep.
Stretching is one technique that is often used to help those suffering from insomnia. Calming the mind and body is a great habit to get into before hitting the hay.
Via Blog Lovin’
Yoga Sequence For Tight Shoulders & Upper Back
I love this stretching routine because figuring out how to stretch out our shoulders and upper back isn’t quite as intuitive as something like our hamstrings.
Our shoulders and upper back can get tight when we do things like pushups, climbing, or arm exercises.
This routine uses a yoga block to help you open up hard to reach muscles in your upper back and shoulders. This is the one I’m using right now.
Stretches For Lower Back Pain
I’ve pinched muscles in my lower back more times than I can count. Twisting, lifting something too heavy, or not protecting your lower back by pulling in your abs when working out can all put pressure on your lower back.
I use this routine to help my lower back release for pain relief and relaxation.
Via Paleo Hacks
Upper Body Stretching Routine
This stretching routine is an oldie but a goodie. It combines old school stretches a la gym class to help stretch out and limber up your upper body muscles.
This hits all the major upper body muscles including your neck and chest. There’s a reason the classics stick around.
Via Spotebi
Hip Openers To Relieve Pelvic Pain
Tight or weak hips can cause pelvic pain. One way to help reduce pelvic pain is to strengthen your hips and increase their flexibility.
This is one of the best stretching routines for not only opening up into the hips but also increasing their mobility.
If I’m having a really tight hip day, I’ll do each stretch twice.
Via Paleo Hacks
Chest & Shoulder Openers
This is a yoga inspired stretching routine and it feels amazing. You’ll stretch out muscles you didn’t even know you had because each pose is designed to stretch out multiple muscle groups simultaneously.
This is a deep stretching practice, but yoga is all about listening to your body so you can take it as deep as you want.
Full Body Stretching Routine
Sometimes you just have one of those days where everything in your body hurts. This routine will help you get into all the major muscle groups for an overall flexibility boost and body opening.
Via PopSugar
Stretches To Relieve a Tight Neck
Give that neck some love. These stretches are lifesavers for when you sleep wrong and get the dreaded crook in your neck.
You have to be especially gentle when stretching out your neck, and these stretches are simple, gentle, and effective.
Via Self
These rehabilitating stretching routines will have you all limbered up. Which one are you most excited about trying?
If you’re loving the yoga stretches, don’t miss out on 18 yoga flows that will make you sweat!
