A full-body stretch routine helps improve flexibility and movement. Simple stretches allow the muscles to relax and feel less stiff. Beginners can start with gentle movements and gradually hold each full body stretch for a few seconds. Doing this routine regularly helps the body feel more comfortable and balanced.

Neck stretch:

Start by sitting or standing with a straight back. Slowly tilt the head to one side, bringing the ear toward the shoulder. Hold the position for a few seconds, and then switch to the other side. Repeat this movement a few times to ease tension in the neck.

Shoulder stretch:

Raise one arm and bring it across the chest. Use the other hand to gently press the arm closer to the body. Hold for a few seconds and then switch sides. This stretch helps loosen up the shoulders and upper back.

Arm and side stretch:

Extend both arms overhead and interlock the fingers. Slowly lean to one side, keeping the body straight. Hold for a few seconds before switching to the other side. This movement stretches the arms and the sides of the torso.

Back stretch:

Stand with feet shoulder-width apart. Clasp the hands together and reach forward while slightly bending the knees. Keep the back rounded and holds the position for a few seconds. This stretch helps relieve tension in the back and shoulders.

Seated forward bend:

Sit on the floor with legs extended straight. Slowly reach toward the toes while keeping the back straight. Hold for a few seconds before returning to the starting position. This stretch targets the lower back and hamstrings.

Quad stretch:

Stand tall and lift one foot toward the back, holding it with the hand. Keep the knees close together and hold for a few seconds before switching legs. This stretch helps relax the front of the thighs.

Calf stretch:

Stand facing a wall and place both hands on it. Step one foot back, keeping the heel on the ground. Bend the front knee slightly and hold the position for a few seconds. Switch legs and repeat. This stretch helps loosen up the calves.

A simple full-body stretch routine includes movements for the neck, shoulders, back, legs, and arms. Each stretch should be held for a few seconds without forcing the movement. Doing this regularly helps the body stay flexible and relaxed.