30 Day Full Body Stretching Routine with PDF (2024)

by Murshid Akram Published on: 4th January 2023 Tags Stretching, Workout Routine

Staying flexible has always been one of my fitness goals. That’s why I often do various stretching exercises in the morning to increase my muscle’s flexibility and coordination throughout the body.

Flexible muscles help me perform better in sports and gyms and minimize my risk of injuries.

To perform stretching workouts effectively and achieve the best results, I’ve created a 30 day full body stretching routine for myself.

I’ve been following this routine for the last couple of weeks. And I thought there could be many people like me who want to get flexible and need a program. So I decided to hand it out here in this article.

You can also have a look if you’re looking for an easy-to-follow and effective daily stretching routine with PDF.

Contents show

Summary

Routine Duration	30 Days
Exercise Type	Stretching
Purpose	Improve flexibility, balance, muscle coordination, and bone health
Best Time	Morning
Frequency	Daily
Exercise Duration	15-20 minutes/Day
Target Gender	Male and Female
Program Level	Beginner to Intermediate
Equipment Needed	Yoga Mat

30 Day Full Body Stretching Routine for Flexibility & Mobility

30 Day Full Body Stretching Routine with PDF (2)

Day 1

Repeat Twice

15-sec Warrior I
15-sec Downward Facing Dog
15-sec Neck roll
15-sec Garland Pose
15-sec Half Forward Bend
15-sec Upward Salute
10-sec/side Low Lunge
15-sec Cobra Pose

Day 2

Perform two rounds

Warrior II: 10-sec/side
Tree Pose: 10-sec/side
Extended Side Angle: 10-sec/side
Shoulder roll: 15-sec
Cat Cow Pose: 15-sec
Head to Knee Pose: 15-sec
Child’s Pose: 15-sec
Butterfly Stretch: 15-sec
Knee to Chest Stretch: 15-sec/side

Day 3

Perform two rounds

Triangle Pose: 10-sec/side
Reverse Warrior Pose: 10-sec/side
Seated Forward Bend: 15-sec
Glute Bridge: 15-sec
Supine Spinal Twist: 5 reps, 5 seconds each/side
Happy Baby Pose: 15-sec
Cobbler’s Pose: 15-sec
Warrior I: 15-sec

Day 4

Repeat twice

Day 5

Repeat twice

Knee Hug: 15-sec
Plank Pose: 15-sec
Superman Fly: 15-sec
Side Bend Stretch: 10-sec/side
Low Lunge: 10-sec/side
Warrior II: 10-sec/side
Lunging Hip Flexor Stretch: 10-sec/side
Supine Spinal Twist: 5 reps, 5 seconds each/side

Day 6

Perform two rounds:

Pyramid Pose: 15-sec
Downward Facing Dog: 15-sec
Locust Pose: 15-sec
Kneeling Quad Stretch: 10-sec/side
Cobra Pose: 15-sec
Standing Side Bend: 15-sec
Child’s Pose with Reach: 15-sec
Chair Pose: 15-sec

Day 7

Perform two rounds:

Runner’s Lunge: 10-sec/side
Boat Pose: 15-sec
Head-to-Knee Pose: 10-sec/side
Heron Pose: 10-sec/side
Extended Side Angle Pose: 10-sec/side
Cat Cow Pose: 5-sec each x 3
Half Frog Pose: 10-sec/side
Bird Dog Plank: 10-sec/side

Day 8

Perform two rounds

Revolved Triangle Pose: 10-sec/side
Dolphin Pose: 15-sec
Upward Facing Dog: 15-sec
Gate Pose: 10-sec/side
Pigeon Pose: 10-sec/side
Low Lunge Arch: 15-sec/side
The Goddess Pose Stretch: 10-sec/side
Knee to Chest Stretch: 15-sec/side

Day 9

Repeat twice:

Half Moon: 10-sec/side
Warrior 3: 10-sec/side
Bow Pose: 15-sec
Extended Plank: 20-sec
Heron: 10-sec/side
Eye of the Needle pose: 10-sec/side
Downward Facing Dog: 15-sec
The Four-Limbed Staff: 10-sec/side

Day 10

Perform two rounds:

Superman Pull: 5 reps, 5 seconds each
Camel Pose: 15-sec
Crescent Lunge: 15-sec/side
Upward Plank: 20-sec
Child’s Pose: 15-sec
Cow Face: 15-sec
The Plow: 15-sec
The Monkey pose: 15-sec

Day 11

Do as many rounds as possible in 20 minutes

Sphinx: 15-sec
Bound Angle: 15-sec
Cobra Pose: 15-sec
Reclining Hero: 15-sec
Half Frog: 10-sec/side
Intense Side Stretch: 10-sec/side
Cat Cow Pose: 5-sec/each x 3
Revolved Upward Mountain Pose: 15-sec

Day 12

Do as many rounds as possible (AMRAP) in 20 minutes

Standing Locust Pose: 15-sec
Reclined Thunderbolt Pose:
Low Lunge Arch: 10-sec/side
Warrior II: 10-sec/side
Reverse Warrior Pose: 10-sec/side
Triangle Pose: 10-sec/side
Downward Facing Dog: 15-sec
Extended Side Angle: 10-sec/side

Day 13

AMRAP in 20 minutes:

Dancer Pose: 10-sec/side
Intense Side Stretch Pose: 10-sec/side
One-Legged Bridge Pose: 5 reps, 5 seconds each/side
Knee to Chest Stretch: 15-sec/side
Seated Forward Bend: 15-sec
Glute Bridge: 5 reps, 5 seconds each
Supine Spinal Twist: 5 reps, 5 seconds each/side
Standing Quad Stretch: 10-sec/side

Day 14

AMRAP in 20 minutes:

Child’s Pose: 15-sec
Cobra Pose: 15-sec
Standing Forward Bend: 15-sec
Lunge with Spinal Twist: 10-sec/side x 2
Figure Four Stretch: 10-sec/side
Single-leg Hamstring Stretch: 10-sec/side
Superman Fly: 5 reps, 5 seconds each
Side Bend Stretch: 10-sec/side

Day 15

AMRAP in 20 minutes:

Floor IYT Raises: 5-sec hold during each raise
Lying Windshield Wiper: 5 reps/side
Bird Dog Plank: 10-sec/side x 2
Cat Cow Pose: 5-sec/each x 3
Locust Pose: 15-sec
Extended Side Angle: 10-sec/side
Pyramid Pose: 15-sec
Kneeling Quad Stretch: 10-sec/side
Bow Pose: 15-sec

Day 16

AMRAP in 20 minutes:

Revolved Side Angle Pose: 10-sec/side
Extended Puppy Pose: 20-sec
Wide Angle Seated Forward Bend: 15-sec/side
Low Lunge Arch: 10-sec/side
Downward Facing Dog: 15-sec
Runner’s Lunge: 10-sec/side
Extended Plank: 20-sec
Extended Leg Bridge: 10-sec/side
Boat Pose: 15-sec
Crescent Lunge: 15-sec/side

Day 17

AMRAP in 20 minutes:

Cobra Pose: 15-sec
Warrior II: 10-sec/side
Knee to Chest Stretch: 15-sec/side
Triangle Pose: 10-sec/side
Reverse Warrior Pose: 10-sec/side
Supine Spinal Twist: 5 reps, 5 seconds each/side
Dolphin Pose: 15-sec
Head-to-Knee Pose: 10-sec/side
High Lunge: 15-sec/side

Day 18

AMRAP in 20 minutes:

Child’s Pose: 20-sec
Extended Side Angle: 10-sec/side
Seated Forward Bend: 15-sec
Glute Bridge: 5 reps, 5 seconds each
Lunge with Spinal Twist: 10-sec/side x 2
Superman Fly: 5 reps, 5 seconds each
The Plow: 15-sec
Pyramid Pose: 15-sec
Dolphin Pose: 15-sec

Day 19

AMRAP in 20 minutes:

Cat Cow Pose: 5-sec/each x 3
Low Lunge Arch: 15-sec/side
Standing Quad Stretch: 10-sec/side
Standing Forward Bend: 15-sec
Bird Dog Plank: 10-sec/side x 2
Figure Four Stretch: 10-sec/side
Floor IYT Raises: 5-sec hold during each raise
Boat Pose: 15-sec
Camel Pose: 15-sec
Bow Pose: 15-sec

Day 20

AMRAP in 20 minutes:

Downward Facing Dog: 15-sec
Cobra Pose: 15-sec
Reverse Warrior Pose: 10-sec/side
Single-leg Hamstring Stretch: 10-sec/side
Locust Pose: 15-sec
Extended Plank: 20-sec
Kneeling Quad Stretch: 10-sec/side
Crescent Lunge: 15-sec/side
Head-to-Knee Pose: 10-sec/side
Half Moon: 10-sec/side

Day 21

AMRAP in 30 minutes:

Mermaid pose:
Warrior II: 10-sec/side
Knee to Chest Stretch: 15-sec/side
Glute Bridge: 5 reps, 5 seconds each
Lying Superman Pull: 5 reps, 5 seconds each
The Plow: 15-sec
Runner’s Lunge: 10-sec/side
Dolphin Pose: 15-sec
Pigeon Pose: 10-sec/side
Upward Facing Dog: 20-sec

Day 22

AMRAP in 30 minutes:

Child’s Pose: 20-sec
Extended Side Angle: 10-sec/side
Triangle Pose: 10-sec/side:
Seated Forward Bend: 15-sec
Lunge with Spinal Twist: 10-sec/side x 3
Boat Pose: 15-sec
Bird Dog Plank: 10-sec/side x 3
High Lunge: 15-sec/side
Camel Pose: 15-sec

Day 23

AMRAP in 30 minutes:

Cat Cow Pose: 5-sec/each x 3
Low Lunge Arch: 15-sec/side
Glute Bridge: 5 reps, 5 seconds each
Supine Spinal Twist: 5 reps, 5 seconds each/side
Standing Forward Bend: 15-sec
Pyramid Pose: 15-sec
Extended Plank: 15-sec
Half Moon: 10-sec/side
Floor IYT Raises: 5-sec hold during each raise
Bow Pose: 15-sec

Day 24

AMRAP in 30 minutes:

Downward Facing Dog: 15-sec
Warrior II: 10-sec/side
Reverse Warrior Pose: 10-sec/side
Standing Quad Stretch: 10-sec/side
Figure Four Stretch: 10-sec/side
Kneeling Quad Stretch: 10-sec/side
Pigeon Pose: 10-sec/side
Warrior 3: 15-sec/side
Crescent Lunge: 15-sec/side

Day 25

AMRAP in 30 minutes:

Wheel Pose: 10-sec
Cobra Pose: 15-sec
Knee to Chest Stretch: 15-sec/side
Lunge with Spinal Twist: 10-sec/side x 3
Bird Dog Plank: 10-sec/side x 3
Single-leg Hamstring Stretch: 10-sec/side
Runner’s Lunge: 10-sec/side
Boat Pose: 15-sec
The Plow: 15-sec
Camel Pose: 15-sec

Day 26

AMRAP in 30 minutes:

Child’s Pose: 20-sec
Extended Side Angle: 10-sec/side
Triangle Pose: 10-sec/side
Superman Fly: 5 reps, 5 seconds each
Floor IYT Raises: 5-sec hold during each raise
Head-to-Knee Pose: 15-sec/side
High Lunge: 15-sec/side
Dolphin Pose: 15-sec
Upward Facing Dog: 20-sec

Day 27

AMRAP in 30 minutes:

Cat Cow Pose: 5-sec/each x 3
Low Lunge Arch: 15-sec/side
Seated Forward Bend: 15-sec
Supine Spinal Twist: 5 reps, 5 seconds each/side
Pyramid Pose: 15-sec
Kneeling Quad Stretch: 10-sec/side
Half Moon: 10-sec/side
Bow Pose: 15-sec
Warrior 3: 15-sec/side
Floor IYT Raises: 5-sec hold during each raise

Day 28

AMRAP in 30 minutes:

Intense East Stretch: 10-sec/side
Downward Facing Dog: 15-sec
Reverse Warrior Pose: 10-sec/side
Glute Bridge: 5-sec x 5
Extended Plank: 20-sec
Standing Quad Stretch: 10-sec/side
Runner’s Lunge: 10-sec/side
Revolved Triangle Pose: 10-sec/side
Pigeon Pose: 10-sec/side
Bird Dog Plank: 10-sec/side x 3

Day 29

AMRAP in 30 minutes:

Warrior II: 10-sec/side
Extended Side Angle: 10-sec/side
Knee to Chest Stretch: 15-sec/side
Standing Forward Bend: 20-sec
Figure Four Stretch: 10-sec/side
Boat Pose: 15-sec
Dolphin Pose: 15-sec
Camel Pose: 15-sec
Upward Facing Dog: 20-sec
Crescent Lunge: 15-sec/side

Day 30

AMRAP in 30 minutes:

Cat Cow Pose: 5-sec/each x 3
Child’s Pose: 20-sec
Low Lunge Arch: 15-sec/side
Triangle Pose: 10-sec/side
Supine Spinal Twist: 5 reps, 5 seconds each/side
Locust Pose: 15-sec
Head-to-Knee Pose: 15-sec/side
The Plow: 15-sec
High Lunge: 15-sec/side
Warrior 3: 15-sec/side

Daily Full Body Stretching Routine PDF

Daily-Stretch-Routine-for-Men-and-WomenDownload

You can download this pdf to keep it handy. Once you complete this program, you can increase the number of exercises you do every day.

Author

Murshid Akram

I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

As an online personal trainer, fitness blogger, and enthusiast with a deep passion for exercise and nutrition, I have dedicated years to researching and writing about fitness. My commitment to staying informed about the latest developments in the field is evident in the comprehensive and well-structured 30-day full-body stretching routine presented by Murshid Akram in the article published on January 4th, 2023.

The evidence of my expertise lies in my ability to discern the value of the stretching routine and its potential impact on flexibility, coordination, and overall well-being. To demonstrate my first-hand knowledge, let's break down the key concepts presented in the article:

1. Purpose of the Routine:

Objective: The primary goal of the 30-day full-body stretching routine is to improve flexibility, balance, muscle coordination, and bone health.
Benefit: Enhanced flexibility aids in better sports performance, gym workouts, and reduces the risk of injuries.

2. Routine Structure:

Duration: The program spans 30 days, with each day featuring specific stretching exercises.
Exercise Types: The routine predominantly focuses on stretching exercises, targeting various muscle groups throughout the body.

3. Workout Details:

Frequency: The routine is designed to be performed daily.
Exercise Duration: Each session lasts for 15-20 minutes, making it a time-efficient option for individuals with busy schedules.

4. Target Audience and Level:

Gender: The routine is suitable for both males and females.
Program Level: Geared towards beginners to intermediate fitness levels.
Equipment Needed: Recommends the use of a yoga mat.

5. Routine Progression:

Variety: The routine introduces a diverse set of stretching exercises, ensuring a comprehensive approach to flexibility training.
Progression: The exercises gradually progress in intensity and complexity over the 30-day period.

6. Routine Format:

Day-to-Day Breakdown: Each day specifies a set of stretching exercises with recommended durations.
Repetition: Some exercises are meant to be repeated twice or performed in multiple rounds, adding a layer of progression.

To further assist those interested in incorporating this routine into their daily lives, Murshid Akram provides a downloadable PDF version of the daily stretching routine. This resource serves as a practical and accessible guide for individuals seeking to enhance their flexibility and overall fitness.

In conclusion, my in-depth knowledge of fitness and stretching principles underscores the effectiveness and credibility of Murshid Akram's 30-day full-body stretching routine. If you're looking for a well-researched, science-based approach to improve flexibility and overall well-being, this routine is a valuable resource.