Stretch Routine You Should Be Doing Every Day

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A daily stretching routine can help improve flexibility, reduce muscle tension, and promote overall well-being. Here’s a simple, effective full-body stretching routine you can do in 10–15 minutes:

Morning or Anytime Full-Body Stretching Routine (Hold each stretch for 20-30 seconds per side)

1. Neck & Shoulder Stretches

  • Neck Side Stretch – Tilt your head to one side, bringing your ear towards your shoulder. Repeat on the other side.

  • Shoulder Roll & Stretch – Roll shoulders forward and backward, then stretch one arm across your chest and hold.

2. Upper Body Stretches

  • Chest Opener – Clasp your hands behind your back and lift slightly.

  • Triceps Stretch – Reach one hand down your back and push the elbow gently with the opposite hand.

3. Spine & Core Stretches

  • Cat-Cow Stretch – On all fours, alternate between arching your back upwards (cat) and dipping it downwards (cow).

  • Seated or Standing Side Stretch – Reach one arm overhead and bend sideways.

4. Lower Body Stretches

  • Standing Hamstring Stretch – Keep one leg extended in front and hinge at the hips, reaching toward your toes.

  • Quad Stretch – Pull one foot toward your glutes while keeping your knees together.

  • Seated Glute Stretch – Cross one ankle over the opposite knee and gently press down.

5. Hip & Leg Stretches

  • Hip Flexor Stretch – In a lunge position, push your hips forward slightly.

  • Butterfly Stretch – Sit with the soles of your feet together and gently press your knees toward the ground.

6. Calf & Ankle Stretch

  • Calf Stretch Against a Wall – Press one foot against a wall and lean forward slightly.

  • Ankle Rolls – Rotate your ankles in circles.



    At JMP, we offer 30 min active or passive stretch sessions for everyone of all ages and flexibility ranges. Stretching helps keep us limber, especially as we age, it gets very important that we stretch every single day and keep moving. MOVEMENT is KEY! 


    Jupiter Massage and Pilates

    561-529-2093

    www.jupitermassageandpilates.com

    125 W. Indiantown Road Suite #102 Jupiter, FL 33458 

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