Full Body Stretches: 8-Move Routine
A gentle 8-move full body stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 6 minutes |
| Muscles | Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back, Quads, Shoulders |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Inchworm | 30 sec |
| 2. Knee Circles | 30 sec |
| 3. Overhead Stretch | 30 sec |
| 4. One Knee To Chest | 30 sec / side |
| 5. Groiners | 30 sec |
| 6. Sit Squats | 30 sec |
| 7. Arm Circles | 30 sec |
| 8. Cat Stretch | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Inchworm
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position. Begin by walking your hands forward slowly, alternating your left and your right. As you do so, bend only at the hip, keeping your legs straight.
2. Knee Circles
Stand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally.
3. Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up. To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.
4. One Knee To Chest
Start off by lying on the floor. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
5. Groiners
Begin in a pushup position on the floor. This will be your starting position. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
6. Sit Squats
Stand with your feet shoulder width apart. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
7. Arm Circles
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
8. Cat Stretch
Position yourself on the floor on your hands and knees. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.