Full-Body Stretching Exercises

When you can barely squeeze a workout into your day, taking time to focus on flexibility may feel like, well, a stretch. But stretching is an important part of fitness: It can improve your range of motion, increase circulation, and calm your mind—which may help fend off injuries and illness, as well as bring on a better night’s sleep. To limber up, try the following quick head-to-toe routine. Do the complete series once daily. Deepen each stretch with every exhalation, and stop if you feel any strain or pain.
For some, stretching in addition to a workout seems like the cherry on top of a sundae—a nice touch, but not necessary. Or maybe you think that touching your toes for a few seconds after a treadmill session is plenty. Turns out when (and how) you stretch your muscles can make or break your fitness goals.
Get Moving
Stretching before a workout is crucial for preventing injury as well as improving performance. Especially if you exercise right after waking up or if you're pretty sedentary during the day, your muscles are going to be tight. One study showed that stretching 15 minutes before a workout can help you avoid injury.
So what kind of moves are we talking about? It’s best to do a dynamic warm-up before exercise. As opposed to static stretches, which are held for 30 seconds or more in the same position (think toe touches), this type of stretching involves active movements that mimic your actual workout. For example, runners often perform dynamic stretches like hip circles, walking lunges, and butt kicks to activate the muscle groups used in running. During dynamic stretching, you're constantly moving, so it provides a cardio warm-up as well.
Not only will you reduce your risk of injury, but research also shows that dynamic stretching can help improve athletic performance. One study found that college wrestlers who completed a dynamic warm-up for four weeks saw improvements in strength, endurance, agility, and anaerboic capacity. Other research suggests that dynamic stretching enhances muscle performance and power output compared to static stretching.