Why You Should Stretch Every Day

In our fast-paced world, self-care often gets pushed to the bottom of our to-do lists. One of the most underrated forms of self-care that you can do anytime, anywhere is stretching. Taking just 5-10 minutes each day to stretch can improve your flexibility, posture, mobility, and overall well-being. 

The Benefits of Daily Stretching:

1. It relieves muscle tension and stress.

Do you suffer from tight shoulders, stiff hips, or an achy lower back? These are often signs your body is holding onto tension. Daily stretching helps release that tension, improving how you feel physically and emotionally. 

2. It boosts flexibility and mobility.

Over time, your muscles shorten and tighten, especially if you sit a lot. This limits your range of motion and can lead to discomfort or even injury. Regular stretching keeps your body moving freely. 

3. It improves your posture.

Poor posture isn’t just about slouching; it often stems from muscular imbalances. Regular stretching helps lengthen tight muscles and support proper alignment, helping you improve your posture over time.

4. It reduces the risk of injury.

Tight, restricted muscles are more prone to strains and tears—whether you’re running up and down a soccer field, or packing groceries into your car. Stretching helps keep muscles supple and responsive, reducing the risk of injury. 

5. It feels ahhh-mazing

There’s a reason people sigh during a good stretch—it just feels good! Stretching increases blood flow to the muscles, which delivers nutrients and removes waste. It’s a great natural energy boost, perfect for a midday reset or morning wake-up. Want to feel grounded, calm, and recharged in minutes? Add some deep breathing with your stretching.

How to Get Started (and Stick With It)

You don’t need any new clothes or equipment to begin a daily stretching routine. I encourage my clients to start small, following these guidelines:

• GENTLY stretch your neck, shoulders, back, and hips, using the guide below.

• Breathe deeply, letting your breath guide you into each stretch.

• Help yourself relax by playing some soothing music.

• Listen to your body: Stretching should feel good—not painful.

• Stay consistent: Make it part of your morning or bedtime routine.

Neck, Shoulder, Back, and Hip Stretches:

🔹NECK STRETCHES (1–2 mins)

Neck Side Stretch

• Sit or stand tall. Gently tilt your head to one side (ear toward shoulder).

• Hold for 20–30 seconds on each side.

• Optional: Use your hand to gently increase the stretch.

  
  

Neck Forward Stretch

• Drop your chin to your chest. Hold for 20–30 seconds.

• Gently roll your head side to side if it feels good.

  
  

🔹 SHOULDER STRETCHES (1–2 mins)

Shoulder Rolls

• Roll your shoulders up and forward 10 times.

• Roll your shoulders up and backward 10 times.

Cross-Body Shoulder Stretch

• Bring one arm across your chest to the opposite side, and use your other hand to gently hold it at the elbow.

• Hold for 20–30 seconds on each side.

  
  

🔹 BACK STRETCHES (2–3 mins)

Cat-Cow Stretch (down on all fours)

• Inhale while arching your back and lowering your stomach  (cow)

• Exhale as you round your back and draw your belly button toward your spine (cat).

• Repeat for 5–10 slow reps.

Child’s Pose

• Kneel and sit back on heels, arms extended forward, forehead to floor.

• Hold for 30–60 seconds.

Seated Forward Fold

• Sit with legs straight, fold forward at your hips (don’t force it).

• Hold for 30 seconds.

  
  

🔹 HIP STRETCHES (2–3 mins)

Figure Four Stretch (lying down or seated)

• Cross one ankle over the opposite knee and pull the thigh toward you.

• Hold for 30–60 seconds per side.

  
  

Hip Flexor Stretch (lunge position)

• Place one knee on the ground, positioning your other foot in front of you at a 90° angle.

• Slowly move your hips forward, keeping your chest lifted.

• Keep your hands out to the side, on your hips, or over your head.

• Hold for 30–60 seconds per side.

Advance Your Stretching

Want to advance your stretching? Schedule an assisted stretching session with me.  Using hands-on techniques, I will guide you through targeted stretches to release tight muscles, reduce pain, and promote relaxation. You may book a full session or incorporate some assisted stretching techniques into your massage appointment. You will leave my practice feeling revitalized and more connected with your body. Contact me today to learn more!