Think stretching is only for athletes and gymnasts? Think again!
We can all benefit from gently flexing our muscles – and not just when we’re about to exercise.
A daily stretch keeps our joints supple, increases blood flow and means we’re less likely to pull a muscle.
But stretching itself can be dangerous if it’s not done correctly, especially if we’re not in the first flush of youth.
So, here’s an easy 10-minute routine that can be done while watching TV or even reading a book!
Warm up for your warm-up
It’s common to see sportspeople stretching before a game, but stretching shouldn’t be considered a warm-up.
When our muscles are cold, it’s easy to damage them, so it’s important to get the blood flowing by marching or jogging on the spot for a couple of minutes before we begin our first stretch.1
Neck and shoulder roll
Stand up straight and slowly look downwards. Rotate your head clockwise five times and then repeat anticlockwise.
Next, with your arms hanging loose, raise your shoulders and roll them backwards twice before reversing the movement.
Tricep push
Stand with your left arm behind your head and your hand reaching down your back. Then hold the upper left arm with your right hand and gently press so your left hand goes further down your back.
Hold for 10 seconds and repeat twice with each arm.
Thigh stretch
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee up to your chest with your back pressed to the floor and hold for 20 seconds. Do it four times with each leg.
Hip rotation
Stand with your feet shoulder-width apart and your hands on your hips.
Slowly push your pelvis forward and rotate it clockwise and anticlockwise five times each.
Chair lift
Sit on a dining room chair with your hands on opposite shoulders, keep your feet flat on the floor and your back straight.
Slowly stand up and sit down 15 times.
Child's pose
This is a yoga position and a relaxing way to end your stretching. Kneel and sit back against your heels.
Reach forward with your arms and slide them away from you across the floor until your chest is as low as it can go.
Hold for 30 seconds and repeat three times
Top tips
- Don’t overexert yourself. Each stretch should be gentle and involve holding the position, not seeing how far you can push yourself.
- Aim for no pain. If you feel a twinge or sudden ache, ease back. It's okay to feel a slight burn as you stretch, but pain is our body's way of telling us we've gone too far.
- If a muscle feels sore, massage in a little pain relief gel. Some provide localised heat when rubbed in to help soothe discomfort.
References:
1National Library of Medicine, The effect of warm-ups with stretching on the isokinetic moments of collegiate men, accessed March 25 2025