Health Fitness & Exercise Stretching & Yoga This Quick Full-Body Stretching Routine Will Help Loosen Stiff Muscles By Sharon Liao Sharon Liao Sharon Liao is a writer and editor with over two decades of experience in print and digital publishing. Highlights: * Began her career as associate research editor at Reader's Digest and Fitness * Associate editor at Prevention * Senior health and nutrition editor at Shape * Specializing in health, nutrition, and fitness, her work has appeared in Real Simple, Shape, WebMD, Better Homes & Gardens, and Weight Watchers magazines, among other publications. Real Simple's Editorial Guidelines Updated on May 1, 2020 Share Tweet Pin Email Trending Videos Photo: Getty Images When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night's sleep. To limber up, try the following quick full-body stretching routine created by Dana Slamp, a senior yoga instructor at Pure Yoga, in New York City. Do the complete series once daily. Deepen each stretch with every exhalation, and stop if you feel any strain or pain. 01 of 06 1. The Runner's Stretch Jason Lee (A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don't reach. (B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides. 02 of 06 2. The Standing Side Stretch Jason Lee (A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward. (B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side. 03 of 06 3. The Forward Hang Stretch Jason Lee (A) Stand with your feet hip-distance apart and your knees slightly bent. (B) Interlace your fingers behind your back. (If your hands don't touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest. (C) Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep breaths. 04 of 06 4. The Low Lunge Arch Stretch Jason Lee (A) Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket. (B) Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor. (C) Breathe in as you sweep your arms overhead, stretching as far back as is comfortable. Take five deep breaths. Switch sides. 05 of 06 5. The Seated Back Twist Stretch Jason Lee (A) Sit on the floor with your legs straight. (B) Bend your right knee and step your right foot over your left leg. Put your right hand on the floor, fingers pointing outward, for support. Bend your left elbow and turn to the right, placing the back of your arm against your right knee. Inhale as you sit tall. (C) Breathe out as you twist, pressing your arm into your leg and looking over your right shoulder. Hold for five breaths, then slowly return to the center. Switch sides. 06 of 06 6. The Bound Angle Stretch Jason Lee (A) Sit on the floor with your legs straight. (B) Bend your knees and bring the soles of your feet together, letting your knees drop toward the ground. Hold your shins as you inhale and stretch your chest upward. (C) Exhale as you hinge forward from your hips (without rounding your back) and place your palms on the ground. Hold for five slow breaths. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit