Gentle Stretches for Every Major Muscle Group

1. Sit or stand tall with shoulders relaxed.
2. Gently lower your right ear toward your right shoulder.
3. Let the weight of your head do the work — no pulling.
4. Breathe slowly, then switch sides.

Tip: Keep the opposite shoulder soft and down by sitting on hand, this prevents shoulder being lifted up.

1. Sit upright and look straight ahead.
2. Gently draw your chin straight back, making a double chin.
3. Hold, then release slowly.

1. Bring your right arm across your chest.
2. Use your left hand to gently support the upper arm.
3. Keep your shoulder relaxed and away from your ear.
4. Switch sides.

1. Start on hands and knees.
2. Slide your right arm under your left, palm up, lowering your right shoulder to the floor.
3. Rest your cheek down and breathe.
4. Slowly return and switch sides.

Tip: Keep your hips stacked over your knees.

1. Stand in a doorway with your forearm against the frame, elbow at 90°.
2. Step gently forward with the same-side foot.
3. Feel a soft stretch across the chest and front of the shoulder.
4. Switch sides.

1. Reach your right arm overhead and bend the elbow so your hand drops behind your head.
2. Use your left hand to gently guide the elbow back.
3. Keep your ribs soft, don’t arch your low back.

1. Extend your right arm forward, palm up.
2. With your left hand, gently pull the fingers down and back.
3. Flip the palm down and repeat, pulling fingers toward you.
4. Switch arms.

1. Kneel on the floor and sit your hips back toward your heels.
2. Reach your arms forward and rest your forehead on the floor or a cushion.
3. Breathe slowly into your back.

Tip: Place a pillow under your hips if it feels tight.

1. Lie on your back with both legs extended.
2. Hug your right knee gently into your chest.
3. Keep the opposite leg relaxed.
4. Switch sides.

1. Lie on your back with knees bent, feet flat.
2. Cross your right ankle over your left thigh.
3. Gently draw your left thigh toward your chest.
4. Switch sides.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall open naturally.
3. Hinge slightly forward from the hips if comfortable.

1. Sit with legs extended, a soft bend in the knees.
2. Hinge forward from your hips, reaching toward your shins.
3. Keep your back long, not rounded.

Tip: Reaching your toes is not the goal — feeling a gentle stretch is. Use a towel behind your feet if you need extra support.

1. Stand near a wall for balance.
2. Bend your right knee and bring your heel toward your glute.
3. Hold the ankle gently and keep knees close together.
4. Switch sides.

1. Step your right foot forward into a lunge, lower your back knee to the floor.
2. Sink your hips gently forward until you feel a stretch in the front of the back leg.
3. Keep your chest tall.
4. Switch sides.

1. Stand facing a wall with both hands on it.
2. Step your right foot back, heel pressed down, leg straight.
3. Bend your front knee until you feel a stretch in the back calf.
4. Switch sides.