5 Minute Quick Standing Full Body Stretch For Flexibility

This 5-minute standing stretch is a quick, full-body reset you can do anytime—no mat needed. You’ll move through simple, effective stretches that target the legs, hips, spine, shoulders, and arms.

The sequence is easy to follow and perfect for breaking up long periods of sitting or adding a boost of mobility to your day. Expect to feel more open, refreshed, and energized in just a few minutes.

Transcript

As you inhale, Sweep and extend your arms up toward the sky and catch a hold of your left wrist with your right fingertips. Inhale, Elongate your back, And as you exhale, Gently hinge and lean your whole torso toward the right. Keep length through both sides of your waistline and just gently spin and rotate your heart to face toward the sky. Inhale, Root down against the floor to slowly rise back up, Switch your grip, So hold on to your right wrist with your left fingertips. Inhale, Lengthen your spine, And as you exhale, Lean and hinge toward the left this time. Try to lengthen both sides of your waist as evenly as possible, And then spin and rotate your heart to face toward the ceiling. Inhale, Ground down against your feet, Slowly rise back up, Release your arms down, And cross your right leg in front of your left. Take your hands to your hips, Inhale, Lengthen your back, And as you exhale, Lead with your chest and hinge from your hips to fold forward over your legs. You're welcome to bend your knees as much as you would like to here. Let the weight of your upper body hang heavy. You can leave your hands on your hips, Or if you want to, You could catch a hold of opposite elbows. Just let your head and your torso really melt toward the floor. Soften and relax your breath. Now, If you've moved your hands, Draw them back to your hips, Soften into your knees, Lead with your chest, Slowly draw yourself all the way back up to stand, Uncross your legs, And switch sides. Cross your left leg in front of your right. Again, Elongate and lengthen your spine, And exhale, Lead with your chest, Hinge from your hips to fold forward over your legs. You're welcome to keep your hands as they are. Again, You may wish to hold opposite elbows. You're always welcome to bend your knees. Let the weight of your upper body really soften and relax down toward the floor. If you moved them, Draw your hands back to your hips, Soften into your knees, And lead with your chest, Draw yourself back up to stand. Uncross your legs, And stand at the front of your space, Root down evenly into your feet, And take a big step back with your right foot. Bend your front knee deeply, Kick out through your right heel, And grow tall through your back body. Stretch your arms straight up toward the sky, And really lift up through your spine. Now, As you exhale, Bend your elbows, Draw them in line with your shoulders like creating a cactus shape with your arms, And hug your shoulder blades together as you peel open your chest. Lift your heart toward the sky. Inhale, Sweep your arms back up toward the sky, Lengthen your back, And as you exhale, Spin and rotate your chest to the left, Reach your right arm forward, Stretch your left arm behind you. Inhale here, Exhale, Unwind your twist, Draw your hands to your hips, And step your right foot back forward. Take a big step back this time with your left foot, Bend your front knee deeply, Kick back through your left heel, Grow tall through your back body, And stretch and extend both arms to the sky. Again, Bend your elbows, Draw your elbows in line with your shoulders so you have like a cactus shape in your arms, And then hug your shoulder blades together and peel open your chest. Lift your heart forward and up. Inhale, Elongate your spine, Stretch your arms back up to the sky, And then exhale, Spin your whole torso to the left, Toward the right this time. Stretch your left arm forward, Stretch your right arm back behind you. Inhale deeply, Exhale, Unwind your twist, Draw your hands to your hips. Turn your whole body to face toward the left, Pivot on your feet and plant your feet down to the floor, And walk your feet out as wide as you feel comfortable here. Inhale, Elongate your spine, And exhale, Lead with your chest, Hinge from your hips and fold forward over your legs. You always have the option to bend your knees as much as you'd like to here. Allow the weight of your upper body to hang heavy, And if you want to, You could reach your arms back behind you and interlace your fingers, And then stretch your arms up and over your head. Shake your head yes, Shake your head no, Release tension from your neck. Inhale deeply, And if your arms are behind you, Exhale, Draw them back to your hips, Soften into your knees, Lead with your chest, Rise back up to stand, And bring your feet back together. So hopefully you feel a little bit more open, A little bit more relaxed from this short and sweet full body stretch. Thank you for joining, I'll see you next time.