Full Body Stretch Routine: 15 mins

Full Body Stretch Routine 15 mins

Table of Contents

If you’re looking for a way to improve your flexibility, mobility, and relaxation, then this Full Body Stretch Routine could be just what you’ve been looking for.

Stretching is an essential part of maintaining flexibility and mobility. It helps keep muscles loose and limber, allowing them to move freely without pain. Stretching also improves blood flow throughout the body, helping to prevent injuries and improve circulation.

The Importance of Stretching

  • Improves muscle tone by increasing range of motion in joints
  • Helps reduce stress on connective tissue
  • Increases joint stability by improving ligament strength
  • Reduces risk of injury from overuse or repetitive movements
  • Strengthens muscles and increases endurance

Benefits of This Workout:

This workout will help increase your overall flexibility while strengthening all major muscle groups. You’ll work out each area of your body 3 times per week with one day off between workouts. This stretching routine lasts about 15 minutes. It includes 30-sec stretching exercises followed by 10-sec rest. The routine begins with general stretches that are great for warming up any exercise. Then it moves into targeted stretches designed specifically for working different parts of your body.

You may have heard people talk about doing full-body stretches as if they were going to do one big set of every single movement. But most people don’t actually know how to perform these types of stretches properly. 

This video is a 15 Minutes Full Body Stretch Routine

This video sequence of stretching exercises has everything you need to get your d.aily dose of flexibility, mobility, and relaxation. To get the best results, you can implement this routine in your daily workout schedule.

We hope these exercises will assist your workouts because if done right, they really work!

Please note that all exercises are performed slowly for beginners or those who want to warm up before their main workout.

***Note: If you have any injuries, please consult your doctor first!**

But stretching isn’t just for athletes.

Everyone should perform daily stretches to stay healthy and flexible. Here are some simple stretches you can do every day to get started.

Standing Forward Bend

Stand with your feet shoulder-width apart. Slowly bend forward at the hips until your torso forms a 90-degree angle with your legs. Hold this position for 30 seconds or longer if possible. This stretch will help loosen tight hamstrings and back muscles. You may feel it in your lower back as well.

Side Lunge

Step sideways into a lunge by placing one foot directly behind you while keeping both knees straight. Your front knee should be bent slightly so that your thigh faces outwards. Keep your chest up and shoulders relaxed. Repeat on the opposite side. Do 10 reps per leg.


Lie down on your stomach and place your hands flat on the floor beside your head. Raise your upper body off the ground slowly using your arms and core strength. When you reach full extension, hold for 5 breaths before lowering yourself back onto the mat. Perform 3 sets of 15 repetitions. Try not to bounce when doing these exercises; instead, focus on slow controlled movements.

Seated Twist

Sit upright in a chair with your spine naturally arched. Place your right hand on top of your left elbow and twist your torso to the right. Then switch sides and repeat. Continue alternating between twisting to the right and then to the left for 20 minutes.

Backward Dog

Begin standing tall with your feet hip-distance apart. Extend your arms above your head and turn your palms outward. Keeping your heels firmly planted against the wall, step backward toward the wall, bending your elbows as far as they comfortably go. Return to starting position—alternate stepping backward and forwards for 60 seconds.

Downward Facing Dog

Start kneeling on the floor with your toes pointed towards the ceiling. Bring your forearms parallel to the floor and rest your forehead on the floor. Lift your buttocks upward and extend your legs fully. Remain here for 2 minutes. To come out of a downward-facing dog, return to all fours.

Child’s Pose

Kneel on the floor with your knees touching each other and your thighs perpendicular to the floor. Lean over and put your forehead on the floor, resting your weight entirely on your fingertips. Allow your eyes to close gently. Stay there for several deep breaths.

Warrior II

From the child’s pose, raise your right arm overhead and cross it over your left forearm. Clasp your fingers together tightly. Next, lift your left leg about 6 inches from the floor and point your toe. Lower your leg back to the floor. Switch sides and repeat. For more advanced versions of warrior two, try lifting only halfway up or raising your arms higher than your head.


While lying faceup on the floor, bring your chin to your chest and roll your neck around to look upwards. Now take your arms underneath your body and pull them away from your ears. Finally, inhale deeply through your nose and exhale completely through your mouth. Inhaling through your nostrils is known as “sniffing the cobra.”


Get into pushup position. Squeeze your glutes and press your entire body into the floor. Exaggerate your abdominal muscles and keep your abs engaged throughout the exercise. Hold for 1 minute. Come out of plank by rolling onto your right elbow and bringing your right hand across your body to touch your left ankle. Roll onto your left elbow and do the same thing with your left hand.

Mountain Climbers

Starting in mountain climbers, stand with your feet hip-distance wide. Take small steps forward and jump, landing lightly on your right foot. Immediately hop back to your original stance and land softly on your left foot. Jump again, but this time, land first on your right foot and immediately hop back to your original spot. Continue jumping alternately for 60 seconds.

Low Row

Grab an adjustable barbell handle with an overhand grip. Position your shins just outside of a squat rack. With your feet shoulder-width apart, hinge at the hips and lean forward until your torso is nearly parallel to the floor. Pull the barbell down to where your wrists are level with your ankles. Pause momentarily before returning to the start position—complete 10 repetitions.

Side Lunge

Stand sideways to a bench that has been placed next to you. Place one foot directly behind the opposite knee so that both feet form 90 degrees angles. Step forward with your front foot while keeping your rear heel flat on the ground. Bend your front knee slightly and lower yourself slowly to the floor. Push off with your rear foot and straighten your leg. Repeat for 30-60 seconds.

Single Leg Deadlift

Lie facedown on the floor with your hands under your shoulders, and your legs extended straight ahead. Slowly bend your upper body forward until your torso forms a 45-degree angle with the floor. Keep your core tight and hold this position for 5 seconds. Then reverse direction and return to the initial starting position. Do 3 sets of 8 reps.

Wall Sit

Find a sturdy wall and sit upright against it. Your butt should be pressed firmly against the wall. If possible, place your feet closer to the wall. You can also use a chair if necessary. Rest your arms along your side and allow your body to relax. Focus on relaxing every muscle group in your body. After 15 seconds, switch positions and repeat. Try doing 20 walls sits per session.

Seated Forward Fold

Sitting upright with your spine long, fold forward and lay your forehead on the floor between your knees. Allow your head to hang freely without touching anything else. Stay like this for 2 minutes or longer. This will help stretch your hamstrings and calves.

Standing Calf Raise

Start standing up tall with your heels together. Lift each calf toward the ceiling using only your toes. Bring your heels towards your buttocks, and then raise your heels higher than your thighs. Be sure not to lift too high; instead, focus on lifting your heels above your knees. Perform three sets of 12 reps.

Reverse Crunch

Lay faceup on the floor with your stomach facing upward. Press your palms downward and extend your elbows outward. Keeping your fingers pointed inward, crunch your rib cage backward. Return to the starting position and repeat. Don’t let your belly stick out! Instead, try to make your tummy smaller.


Begin seated on the edge of a table with your legs bent and resting on another table. Lean back so that your weight rests entirely on your forearms. Extend your legs straight out in front of you and rest your feet on the floor. Without changing the length of your legs, shift your hips backward until they’re almost perpendicular to the floor. Lower your hips all the way down until your bottom touches the surface below you.

Lying Hip Flexor Stretch

Lie faceup on the floor and prop yourself up on your elbows. Cross your right arm over your eyes and gently tug your right bicep downwards. Hold this position for 10 seconds before switching sides.

Knee Tuck

Lie faceup on an exercise mat with your left elbow tucked underneath your chin. With your right hand, reach across your chest and grab your left wrist. Pull your shoulder blades away from your ears as far as is comfortable. Hold for 1 minute. Switch sides and perform the same movement with your other arm.

Spinal Twist

Lie faceup on a yoga block. Using your fingertips, grasp the edges of the block at either end. Rotate your torso by rolling onto your right hip. Let go of the block and roll onto your left hip. Continue rotating through 360 degrees. When finished, lie still for several moments.

Shoulder Stretch

While lying faceup on the floor, cross your ankles and bring them close to your chest. Grasping the tops of your feet, pull your shins into your armpits. Gently press your feet into the floor. Relax your neck and breathe deeply.

Neck Release

Lie faceup on your bed with your head hanging over the edge. Roll your head around to loosen any tension in your neck muscles. Breathe deeply.

Arm Circles

Starting with your arms fully stretched overhead, circle your wrists counterclockwise once. Next, rotate clockwise twice. Finally, do a full rotation clockwise four times. Repeat these movements slowly and deliberately.

Seated Leg Curl

Sit upright in a chair or couch with your legs extended in front of you. Bend one knee slightly and place it flat on the ground. Keep both hands behind your back. Slowly curl your foot upwards while keeping your leg straight. Do not allow your heel to touch the ground. Once your foot reaches its highest point, return to the start position. Complete five repetitions on one side, followed by five repetitions on the opposite side.

Side Lunge

Stand sideways against a wall with your left leg forward. Place your left foot about two inches off the ground. Step forward with your left foot and lower your body until your thigh is parallel to the floor. Push your hips forward and bend your right knee slightly. Your right knee should be directly under your right ankle. Pause here for 30-60 seconds. Then push off with your left foot and step back to the original position. Alternate between steps with your left and right legs.

Wall Slide

Stand next to a sturdy object such as a doorframe or bookcase. Face the wall and lean against it. Walk along the wall without touching it. Move quickly but smoothly. Try to slide past every obstacle within range. If you encounter something too difficult, stop immediately and move to the next section. After completing six sections, walk back to where you started.

Standing Forward Fold: Begin standing tall with your spine erect. Lean forward, so your forehead touches the floor. Allow yourself to fold down slowly toward the floor. As soon as you feel the stretch in your hamstrings, pause there for 10 breaths before returning to the starting position. Perform this pose three more times.

Cat/Cow Pose

Start seated on the floor with your knees bent 90 degrees. Cross your left ankle over your right knee and rest your forearm on top of your shin. Inhale and lift your upper body using only your elbows and forearms. Exhale and drop your entire weight backward onto your tailbone. Stay here for 5 minutes. Inhale again and raise your upper body back to the starting position to come out of the pose. This time exhale and use your palms to help propel you upward. 


In summary, I hope my list has given you some ideas for incorporating stretching into your daily life. Remember, if you’re just getting started, don’t worry about trying all of them at first! Just pick one or two things from each category, and see what works best for you. You can always add new exercises later when you’ve mastered those already. And remember, no matter which poses you choose, they are all good for strengthening your core and improving balance.