There are countless ways to improve your overall wellbeing, but one of the most simple and accessible habits almost anyone can adopt is stretching a little more often.
This becomes even more valuable as you grow older, when mobility and flexibility naturally decline. It’s also important for people who spend most of their workday seated at a desk. Taking a few minutes to loosen tight, overworked muscles can play a key role in supporting long-term physical health.
A Simple 12-Minute Full-Body Stretching Routine
If you’re unsure how to begin, a well-rounded stretching routine like this 12-minute session from fitness trainer Maddie Lymburner, better known as MadFit on YouTube, is an excellent place to start.
In the video, Lymburner leads you through a sequence of stretches that target muscles across the entire body. No equipment is required, although using one of the best yoga mats can make floor-based movements more comfortable.
How the 12-Minute Session Is Structured
The workout is divided into 60-second intervals, shown by a timer on screen. Each minute focuses on a specific area of the body. In some sections, you’ll hold a single stretch for the full duration, while others involve moving through multiple stretches within the same minute.
Throughout the routine, Lymburner offers clear guidance on proper muscle engagement while demonstrating each movement. It’s helpful to position yourself where you can both see and hear the screen clearly.
The Best Time of Day to Stretch
There’s truly no wrong time to fit this stretching session into your day. You can do it first thing in the morning to prepare your body for the day ahead, or in the evening to help release tight muscles before bed.
For many people, the ideal moment is during the workday, especially to break up long periods of sitting. While this may be harder in an office setting, adding short bouts of stretching can feel incredibly refreshing. The next time your fitness tracker alerts you that you’ve been inactive for too long, this routine could be a great alternative to a brief walk.
Adjusting the Stretches to Your Ability
This routine is suitable for everyone, though some stretches may feel more challenging than others depending on your current flexibility level. Certain movements, such as the lying glute stretch, can be particularly demanding if your hips or hamstrings are tight.
In those moments, focus on finding a position that delivers a clear stretch to the intended muscles. Even if your posture doesn’t exactly match the demonstration, you can still gain the same benefits by targeting the correct areas.
Stretching for Both Body and Mind
Beyond caring for your physical health, committing to this routine each day also provides a chance to mentally disconnect from daily pressures. For a short window, your attention can rest entirely on your movements and breathing.
With only a small time commitment and no real downside, incorporating daily stretching is an easy habit to maintain. If you’re looking for something even more specific to counteract prolonged sitting, you could also explore a set of four targeted hip stretches recommended by a fitness coach.
