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Full Body Stretches

Neck Rolls

Gently roll your head in circles

Stretch 1 of 1020s
20
Ready?

A complete stretch sequence covering neck, shoulders, back, hips, and legs, with each hold timed so you do not need to count.

A full sequence is worth doing occasionally even if you mostly stretch one area, because tightness is rarely confined to where it is felt. Lower back discomfort frequently traces back to hips and hamstrings.

How to use it

  1. Give yourself enough space to move comfortably.
  2. Follow the sequence, holding each stretch for the timed period.
  3. Stretch to mild tension and breathe steadily.
  4. Skip anything that causes sharp pain.

Getting the most from a full routine

  • Warm up briefly first if you are cold. A few minutes of walking makes stretching more effective and safer.
  • Work larger muscle groups before smaller ones.
  • Keep holds to twenty to thirty seconds, and do not bounce.
  • Stretch both sides equally, even when one feels tighter.
  • Be consistent rather than occasional. Flexibility changes slowly and reverts quickly.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

Should I stretch before or after exercise?
Dynamic movement is better before exercise; static stretching suits afterwards or as a separate session. Static stretching cold muscles immediately before intense activity is not recommended.
How often should I do a full stretch routine?
Three or four times a week produces noticeable change over a couple of months. Flexibility improves slowly and declines quickly, so regularity matters more than intensity.
Why does my lower back feel tight when I stretch my hamstrings?
Because they are connected through the pelvis. Tight hamstrings tilt the pelvis and load the lower back, which is why back discomfort often responds to hip and hamstring work.