There are countless ways to build a healthier lifestyle, but one of the most simple and effective habits almost everyone can benefit from is adding more stretching into their day.
This becomes even more important as we age, when mobility and flexibility naturally decline. It’s also highly valuable for anyone who spends long hours seated at a desk. Taking just a few minutes to release tight muscles can play a key role in supporting your long-term physical wellbeing.
A Beginner-Friendly Full-Body Stretching Routine
If you’re unsure where to begin, a balanced, full-body stretching routine like this 12-minute session from fitness trainer Maddie Lymburner — known as MadFit on YouTube — is an excellent place to start.
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In the workout, Lymburner leads you through a sequence of stretches designed to 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 Stretching Session Works
The routine is divided into 60-second intervals, with a timer displayed on screen. Each minute focuses on a specific muscle group. Some segments involve holding a single stretch, while others guide you through multiple movements within the same timeframe.
Throughout the session, Lymburner offers clear cues on how to activate the correct muscles while demonstrating each movement. For the best experience, make sure you can both see and hear the screen clearly as you follow along.
When Is the Best Time to Stretch?
There’s really no wrong time of day to complete this stretching workout. You can do it first thing in the morning to gently prepare your body for the day ahead, or in the evening to release tension before going to bed.
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For many people, the most beneficial time may be during the workday. Using this routine to break up long periods of sitting can feel incredibly refreshing. If your fitness tracker reminds you that you’ve been inactive for too long, swapping a short walk for this stretch session could be a great alternative.
Adapting the Stretches to Your Ability
This routine is suitable for everyone, though some movements may feel more challenging depending on your current flexibility level. Certain stretches, such as those targeting the hips and hamstrings, can be particularly demanding if those areas are tight.
If you struggle to match the exact positions shown, focus instead on feeling the stretch in the intended muscles. Even modified positions can deliver the same benefits when done with proper awareness.
More Than Just Physical Benefits
Beyond the physical advantages, committing to this routine each day also offers a chance to mentally disconnect from daily stress. Spending a short period fully focused on your body and breath can be a powerful way to reset.
With minimal time required and virtually no downside, making stretching a daily habit is an easy win. Try this routine, or explore other targeted options if your goal is to specifically counter the effects of prolonged sitting.
