This full-body stretching routine can improve your range of motion, increase circulation, and calm your mind.

In addition to cardio and strength training, flexibility is an important but often neglected part of your fitness program. You can do these standing stretches throughout the day to unwind tight and tired muscles.

Keep in Mind

  • For best results, stretch at least three times a week.

  • Hold each stretch for 30 to 60 seconds, breathing slowly and deeply.

  • Never force or strain, and be sure to modify or adapt if you need to.

  • Take each stretch to the point where you’re just at your “edge” — not too much sensation, but just enough to feel the muscles elongating.