Full-body stretching routine
Aim for 5 or more days a week. Ten NHS moves cover neck to calves in about 10 minutes. One long weekly session probably won’t do the same job. The days seem to count more.
On this page
How often should I do stretching exercises?
The NHS suggests these moves at least twice a week. For bigger gains, aim for 5 days or more. A review of 23 studies found that stretching at least 5 days a week may help your joints move further.
That review set a low bar: at least 5 minutes a week. So 10 minutes a day is plenty. Any time of day works, so pick the one you’ll keep.
Hold most stretches for the NHS time first. Then you could build the hamstring stretch up to 30 seconds. In a trial of adults aged 21 to 39 with tight hamstrings, 30 seconds worked as well as 60.
Your 10 minutes, top to bottom
- 1
Neck and chest
Neck turn, neck tilt and chest stretch, sitting tall.
- 2
Back and sides
Upper-body twist and sideways bend.
- 3
Hips and thighs
Buttock, hamstring, inner and front thigh stretches on the floor.
- 4
Calves
Calf stretch against a wall to finish standing.
Sources: NHS flexibility; NHS sitting; NHS stretching
Start tomorrow with step 1 and work down. The full moves are below.
Full body stretching exercises: the 10-move routine
| Stretch | How to do it | NHS hold |
|---|---|---|
| Neck turn | Sit tall. Turn your head towards one shoulder, as far as is comfortable. | 5 seconds, 3 each side |
| Neck tilt | Hold one shoulder down with the other hand. Tilt your head away from it. | 5 seconds, 3 each side |
| Chest stretch | Sit away from the chair back. Arms out to the sides, push your chest forward and up. | 5 to 10 seconds, 5 times |
| Upper-body twist | Cross your arms to your shoulders. Turn your upper body without moving your hips. | 5 seconds, 5 each side |
| Sideways bend | Stand with feet hip-width apart. Slide one arm down your side. | 2 seconds, 3 each side |
| Buttock stretch | On your back, cross one leg over the other thigh. Pull that thigh to your chest. | 15 to 20 seconds each side |
| Hamstring stretch | On your back, other knee bent. Pull one straight leg towards you, hands below the knee. | 15 to 20 seconds each side |
| Inner thigh stretch | Sit with the soles of your feet together. Lower your knees towards the floor. | 15 to 20 seconds |
| Front thigh stretch | Lie on your side. Pull your top heel towards your buttock, knees touching. | 15 to 20 seconds each side |
| Calf stretch | Hands on a wall, back leg straight, heel down, feet flat. | 15 to 20 seconds each side |
Sources: NHS flexibility; NHS sitting; NHS stretching
A stretch should feel like a gentle pull, never pain. The NHS says to go only as far as is comfortable and build up slowly.
The twist and sideways bend are your core stretches. Want more for one area? Try these upper back stretches or hip mobility exercises.
Is one long session as good as daily stretching?
Probably not. Think of it like learning a language. An hour on Sunday doesn’t stick like 10 minutes most days.
Source: Thomas 2018
The review found that stretching on more days was linked to bigger gains, while a longer single session didn’t seem to add much. That’s why the days seem to count more than the length of one session.
One stretch only loosens you for a short while. Gains from a single session usually last under 30 minutes. Lasting change comes from repeating it.
More in one day isn’t better, either. In the hamstring trial, 60-second holds and three stretches a day did no better than one 30-second stretch. Put the routine in your calendar for 5 days.
Morning stretching exercises for beginners
Not keen on the floor first thing? Do the first four moves from a chair. The NHS uses a solid, stable chair without wheels, with your feet flat on the floor.
How to start stretching safely
- Wear loose, comfortable clothing and keep some water handy.
- Start with the NHS hold times and build up slowly.
- Move only as far as is comfortable. Stop if pain gets worse.
- Do the neck, chest and twist moves sitting in a stable chair if the floor is hard.
- If you have an injury, a medical condition or you’re pregnant, ask a physio or healthcare professional which stretches suit you.
- Not sure the moves are right for you? Check with a GP first.
Sources: NHS flexibility; NHS sitting; NHS stretching; NHS back pain
Stretching before a workout is a different job. For that, see warm-up stretches before a workout.
Yoga, pilates or strength work: what else improves flexibility?
Pick the one you enjoy. The NHS lists stretching, yoga, tai chi and pilates all as flexibility exercises. Our pilates at home guide has a starter routine.
Strength work counts too. Across 11 trials, strength training and stretching gave similar gains in how far joints moved. The trials varied a lot, so treat that as a hint.
The NHS asks adults to do strength exercises on at least 2 days a week. Over 65? Do activities for strength, balance and flexibility on at least 2 days.
Don’t count on stretching to stop injuries. In one review, held stretches had no clear effect on injuries. Pair it with this two-day strength routine.
When to speak to a GP
Stop and get advice if pain gets worse while you stretch. Book a GP appointment if you have back pain and it:
- does not improve after a few weeks of treating it at home
- stops you doing your day-to-day activities
- is worse at night, or does not improve after resting
- comes with weight loss you didn’t try for, or a lump or swelling in your back, or your back has changed shape
- is worse when you sneeze, cough or poo, or comes from between your shoulders
- worries you, or you’re struggling to cope
In many areas you may be able to refer yourself to an NHS physio without seeing a GP first.
Ask for an urgent GP appointment or use 111 for back pain if you feel hot, cold, shivery or generally unwell. The same goes if the pain is severe and starts suddenly or gets worse quickly.
Pulled something while stretching? Get help from 111 if it’s very painful or getting worse, or has a lot of swelling or bruising. Use 111 too if you can’t put weight on it or walk more than a few steps, or it feels very stiff.
The same goes if it’s not better after treating it yourself, or you feel hot, cold or shivery.
Call 999 or go to A&E if you heard a crack or it has changed shape. Do the same if it’s numb or tingling, or the skin looks blue or grey or feels cold.
Call 999 or go to A&E if you have back pain with pain, numbness, tingling or weakness in both legs. The same goes for numbness around your genitals or bottom, or changes in peeing or pooing, or in how sex feels.
Call 999 too for back pain with chest pain, or after a serious accident.