You don’t have to be flexible to do a flexibility workout. In fact, the stiffer you feel right now, the more you’ll get out of it!
And it doesn’t take long either, since these 17 daily stretches loosen up everything from your neck down to your hips and legs in just 20 minutes.
Plus, all you need is a mat. Just ease into each stretch without forcing it, and do this flexibility routine again tomorrow!
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Butterfly
Remember sitting like this as a kid? It felt easier back then!
Still, it’s a gentle way into this flexibility workout, since it opens your hips and inner thighs.
And don’t worry if your knees sit high, because they’ll drop as your hips loosen.
How to perform:
- Sit upright on the mat with your spine tall.
- Bend both knees and bring the soles of your feet together.
- Let both knees fall open out to the sides.
- Wrap both hands around your feet to hold them together.
- Keep your arms long and resting between your legs.
- Lift your chest and look straight ahead.
- Hold and breathe steadily for the full interval.
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Butterfly Forward Fold
You’re already in position, so let’s take that stretch a little deeper.
Now your lower back joins in, which means the stretch travels up your spine too.
And you might not get far at first, but daily stretches like this add up.
How to perform:
- Stay seated with your soles together and knees open wide.
- Keep both hands wrapped around your feet.
- Hinge forward from your hips over your feet.
- Let your elbows bend out wide as you lower down.
- Round your back and drop your head toward your feet.
- Relax your neck and let your head hang heavy.
- Hold and breathe steadily for the full interval.
Neck Stretch
Your neck holds more tension than you’d think, yet it rarely gets stretched.
So this one targets the side, from just under your ear down to your shoulder.
Keep it gentle, though, since the weight of your hand is plenty.
How to perform:
- Sit tall with your legs crossed in front of you.
- Rest your right hand on the floor beside your right hip.
- Reach your left arm up and over the top of your head.
- Place your left palm on the right side of your head.
- Gently guide your left ear down toward your left shoulder.
- Keep your right arm long and your chest facing forward.
- Hold and breathe steadily for the full interval.
- Release, then switch arms and repeat toward the right.
Heavy Head to Chest Opener
The sides of your neck are done, so the back goes next.
And you’ll feel it from the base of your skull down between your shoulder blades, where stress loves to sit.
Then part two opens your chest, so you finish feeling taller.
How to perform:
- Sit tall with your legs crossed in front of you.
- Interlace your fingers and place both hands behind your head.
- Drop your chin down toward your chest.
- Draw your elbows forward and in toward each other.
- Let the weight of your arms stretch the back of your neck.
- Hold this position for about 15 seconds.
- Lift your head and open your elbows wide to the sides.
- Lift your chest and chin slightly, then hold to the end.
Thread the Needle
The name sounds like a sewing lesson, but it’s really a twist for your upper back.
And that’s a spot most stretches miss, so it holds onto stiffness.
The back of your shoulder gets a strong pull too, which is a nice bonus!
How to perform:
- Start on all fours with hands under shoulders and knees under hips.
- Lift your right arm up toward the ceiling, opening your chest.
- Sweep your right arm down and thread it under your chest.
- Slide it across the mat until your right shoulder rests down.
- Rest the right side of your head on the mat.
- Reach your left arm straight forward along the mat.
- Keep your hips lifted high above your knees.
- Hold and breathe steadily for the full interval.
- Release, then switch arms and repeat on the left.
Downward Facing Pigeon
Pigeon shows up on nearly every list of daily stretches for flexibility, and it’s earned its place.
After all, few moves get this deep into your outer hip and glute.
It gets intense, though, so breathe slowly and give your hips time to relax.
How to perform:
- Start on your hands and knees on the mat.
- Slide your right knee forward toward your hands.
- Angle your right shin across the mat, foot toward your left hip.
- Extend your left leg straight back, top of the foot down.
- Lower your hips toward the floor.
- Walk your hands forward and lower onto your forearms.
- Stack your hands and rest your forehead on them.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the left.
Side Half Split
Full side splits can feel miles away, so we’re taking them one leg at a time.
That way, the inner thigh of your straight leg gets all the attention.
Just be patient with the pull, because this area is slow to loosen up.
How to perform:
- Start on your hands and knees on the mat.
- Keep your right knee on the mat, under your hip.
- Extend your left leg straight out to the side.
- Rest your left foot on the floor with the leg fully straight.
- Lower down onto your forearms in front of you.
- Keep your hips lifted over your right knee.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the other side.
Lizard
Lizard looks like a basic lunge, but your hips will tell you otherwise.
That’s because you sink much lower, so each hip gets stretched in a different direction.
Your forearms might not reach the floor yet, so stay on your hands until they do.
How to perform:
- Start on your hands and knees on the mat.
- Step your right foot forward to the outside of your right hand.
- Slide your left knee back and rest it on the mat.
- Rest the top of your left foot flat on the mat.
- Lower both hands down onto your forearms.
- Sink your hips forward and down toward the floor.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the left.
Half Split
Want to increase flexibility in your legs? Then start with your hamstrings (the muscles behind your thighs).
They tighten up easily, which is why this pull feels so strong.
But stick with it, since this is step one toward front splits!
How to perform:
- Kneel on your left knee with the top of that foot down.
- Extend your right leg straight out in front of you.
- Rest your right heel on the mat with toes pointing up.
- Place your fingertips on the mat on either side of your right leg.
- Stack your hips directly above your left knee.
- Hinge forward from your hips with a long, flat back.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the left.
Saddle Pose
Honestly, saddle is a tough one for most beginners, so there’s no rush.
It hits the front of your thighs and hips, which rarely get opened this deeply.
And if your knees say no, only lean back halfway, because that still counts.
How to perform:
- Kneel on the mat and sit your hips down beside your feet.
- Place both hands on the mat behind you.
- Lean back slowly and lower onto your forearms.
- Keep lowering until your upper back and head rest on the mat.
- Keep both knees down on the floor.
- Reach both arms overhead and rest them on the floor.
- Let your lower back arch naturally off the mat.
- Hold and breathe steadily for the full interval.
Spine Twist
Your lower back just did a big arch, so this twist helps it reset.
And since your spine, hip, and chest all loosen up together, it feels good right away.
Plus, it’s one of those morning stretches you can do in bed!
How to perform:
- Lie flat on your back with both legs extended.
- Bend your right knee and draw it up toward your chest.
- Place your left hand on the outside of your right knee.
- Guide your right knee across your body toward the floor on your left.
- Extend your right arm out to the side on the floor.
- Keep your left leg straight and resting on the mat.
- Keep your upper back and head resting on the mat.
- Hold and breathe steadily for the full interval.
- Release, then switch legs and repeat on the left.
Puppy Pose
Ever watched a puppy stretch after a nap? That’s the idea here.
It stretches your shoulders, chest, and upper back, which is a relief if you tend to slouch.
Besides, this is a full body flexibility workout, so your upper half needs love too.
How to perform:
- Start on your hands and knees with the tops of your feet down.
- Keep your hips stacked directly above your knees.
- Walk both hands forward until your arms are straight.
- Sink your chest down toward the floor.
- Rest your forehead on the mat between your arms.
- Hold and breathe steadily for the full interval.
Child’s Pose
You’ve earned a breather, and child’s pose is as restful as stretching gets.
This version adds a little extra, though, since each side reach stretches the long muscles down your back.
So you’ll feel it along your whole side, right up into your armpit.
How to perform:
- Kneel on the mat and sit your hips back onto your heels.
- Fold your torso forward over your thighs.
- Reach both arms forward along the mat.
- Lower your head down between your arms.
- Walk both hands diagonally over to the left side.
- Keep your hips on your heels and hold for about 20 seconds.
- Walk both hands across to the right side.
- Hold there and breathe steadily until the interval ends.
Deep Side Lunge
Time to get back on your feet, since the floor’s had you long enough.
Here, your inner thigh stretches on one side, while your hip and ankle loosen up on the other.
Balance is the tricky part, so take a second to steady yourself.
How to perform:
- Stand with your feet set very wide apart.
- Bend your right knee and sink your hips down toward your right heel.
- Keep your left leg straight out to the side.
- Rest your left heel on the floor with toes pointing up.
- Place both hands on the floor in front of you for balance.
- Once steady, rest your crossed forearms on your right knee.
- Hold for about half the interval.
- Place your hands down and shift your hips low across to the left.
- Repeat the same position on the left side until the interval ends.
Hanging Forward Fold
You don’t have to do much here, since gravity handles nearly everything.
As your upper body hangs, its weight lengthens your spine, and your hamstrings stretch along the way.
Just come up slowly afterward, because standing too fast can leave you lightheaded.
How to perform:
- Stand with your feet wide apart and both legs straight.
- Hinge forward from your hips and lower your torso down.
- Touch both hands to the floor to settle in.
- Take hold of your opposite elbows with each hand.
- Let your head and arms hang heavy toward the floor.
- Hold and breathe steadily for the full interval.
Frog Pose
Frog pose isn’t glamorous, but your inner thighs won’t find a deeper stretch than this.
Your hips and groin open up together, so it’s a lot at first.
A folded towel under your knees helps, though, because the floor gets hard fast.
How to perform:
- Start on your hands and knees on the mat.
- Slide both knees out wide to the sides.
- Keep your knees bent with your shins pointing back.
- Lower down onto your forearms with palms flat on the mat.
- Let your hips sink down between your knees.
- Keep your head relaxed and your gaze toward the mat.
- Hold and breathe steadily for the full interval.
Straddle Side to Side Stretch
This flexibility routine had you holding still a lot, so we’re finishing with movement.
Each reach opens up your waist and ribs, while your inner thighs get one final stretch.
So enjoy it, and come back tomorrow, because that’s how the progress happens!
How to perform:
- Sit tall with both legs straight and spread wide apart.
- Point your toes up toward the ceiling.
- Rest your left hand on the floor inside your left leg.
- Reach your right arm up and over your head.
- Bend sideways toward your left foot, sliding your left hand forward.
- Hold the side bend for a few seconds.
- Lift back to center with both hands between your legs.
- Repeat toward your right foot, reaching your left arm over.
- Keep alternating side to side for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
