Use Our Full-Body Stretch Tool for Better Flexibility (2024)

While there’s no way to fully eliminate commonplace aches and pains that come from day-to-day life and aging, stretching regularly can certainly help—as can our customizable stretching tool below! If you’re intimidated by the thought of stretching or worry you’re not flexible or limber enough, don’t worry. Practicing just a few basic poses daily and getting into a routine can greatly benefit you (and it’ll get easier the more you do it).

Try our full-body stretching tool below!

Benefits of stretching

Stretching offers loads of benefits. Namely, it can improve flexibility when done regularly over time. That increased flexibility helps increase your range of motion, leading to all kinds of perks. For instance, it can improve your ability to do physical activities, decrease your risk of injury, and increase muscle blood flow, according to the Mayo Clinic.

“You can’t expect your body to rebound, recover, and be ready for the next workout without taking care of it,” says Alo Moves Pilates instructor Laura Quinn. “Stretching is the most important part of the workout,” she adds, recommending dynamic stretching to warm up and active stretching to cool down. Try our stretching generator below to build your best-ever stretching routine, made just for you!

Is it good to do a full-body stretch everyday?

What type of stretches you should do and how long you should spend stretching differs from person to person. But doing full-body stretches daily is a good idea, confirms Quinn. “Consistent movement and stretching is what keeps us active, healthy, and young!”

What are the risks of stretching?

Stretching comes with many benefits, but there are some risks to be aware of before you start a new routine. “Forcing a stretch can cause an injury,” says Quinn. “If you’re not listening to your body and pushing a stretch instead of allowing your body to guide itself, then you are going beyond what is safe for your body.” She advises getting into a position where you feel the stretch but don’t push it out of frustration. As always, listen to your body and consult your doctor to address your specific needs.

If you’re ready to give a few full-body stretches a try, keep scrolling for nine moves you can do at home with a mat, a chair, and a wall.

Ear and Shoulder Tap

1. Start in a seated position.
2. Without straining, tip your right ear toward your right shoulder. Keep your head tilted, and raise and lift your right shoulder toward your ear three times.
3. Lift your head so it’s upright, and relax your shoulders.
4. Tip your left ear toward your left shoulder. Keep your head tilted and raise and lift your left shoulder toward your ear three times.
5. Return your head upright.
   

Passive Shoulder Stretches

1. Start in a standing position. Place your hands on the wall in front of you at shoulder height, palms flat and fingers pointing up, with your elbows touching your sides, soft and pointing down. Pull in your stomach to protect your back, and keep your back straight.
2. Walk your feet back carefully as far as possible, leaving your hands in place. Make an inverted “L” position with your arms, but don’t pass your ears. Hold for three counts.
3. Walk back to the starting position and repeat three times.
4. Walk your feet back toward the wall to return to the start position, lower your arms to your sides.

Wall Push Ups With Elbow By Ribs

1. Start in a standing position. Face the wall, legs as close together as possible. Place your hands on the wall in front of you at shoulder height, palms flat and fingers pointing up, with your elbows touching your sides, soft and pointing down. Pull in your stomach to protect your back, and keep your back straight.
2. Take two small steps away from the wall, ending with your legs together and parallel. Lift your heels. Bend your elbows, allowing them to brush your ribs. Keep your body still, like a plank. Hold this bent position for three counts.
3. Pull your stomach in to protect your spine and press into your hands to straighten your arms.
4. Repeat three times. Walk your feet toward the wall to return to the start position and lower your arms to your sides.

Finger Pull Push

1. Start in a standing position.
2. Interlace your fingers using your dominant grip (the way that feels most natural), with your palms facing you, at chest height. Bend your elbows to create a circle with your arms, as if hugging a tree.
3. Press your fingers together for three counts. Your fingers should grasp your hands and hold on for dear life.
4. Release the pressure on your hands, but not the grip, and pause. Without allowing the fingers to separate, try to pull your hands apart. Then grasp your fingers and hold on tight, again, for three to five counts. Release the pressure and pause.
5. Repeat the stretches twice, then repeat steps 1 to 4 with your non-dominant grip.

Roll Down

1. Start in a standing position.
2. Bend your knees softly and place your hands on your thighs. Pull your stomach in. Inhale and lower your head to bring your gaze to your hands.
3. Exhale and gradually roll your spine down, hands sliding down your legs as the upper and lower back stretch. Pause to pull your stomach in.
4. Reverse the action and roll up. Repeat twice.

Figure 4 Stretch

1. Lie on your back with both knees bent.
2. Cross your right ankle over your left knee so that your ankle rests on top of your knee. Grab behind your left thigh and pull that knee in toward your chest until you feel a pull or stretch in your right hip.
3. Hold for 20 to 30 seconds, then lower your leg back down. Repeat two or three times on each side.

IT Band Stretch

1. Start lying on your back with your right leg in a hamstring stretch with a strap.
2. Draw your right leg diagonally across your body while it is elevated to increase the stretch along the outer hip and thigh.
3. Hold it there for 20 to 30 seconds, then lower your leg and release the strap so that you are lying flat on the ground. Repeat two or three times on each side.

Plantar Fascia Rollout

1. Start in a standing and seated position.
2. Place a lacrosse or tennis ball under your foot and simply roll your foot over the ball, first longitudinally (heel to toes), then in horizontal sections beginning at the base of the heel and moving little by little up toward the toes.
3. Repeat for a few minutes then switch sides.

Child’s Pose

1. Begin on your hands and knees, with your hands directly under your shoulders and knees under your hips.
2. Walk your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend farther in front of you. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the lower back muscles.
3. Hold for 20 to 30 seconds.