THE 10 BEST

DAILY STRETCHES
TO LIVE LONG & LIVE WELL

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Table of Contents
Why Stretch?................................................................................................... 1
12 Key Benefits of Stretching......................................................................... 2
Tips for Starting & Maintaining a Stretching Program......................................... 5
10 Daily Stretches to Help You Live Long & Live Well.......................................... 7
Pelvic Tilt Stretch...................................................................................................... 7
Bridging Stretch........................................................................................................ 7
Cat/Cow Stretch....................................................................................................... 8
Hamstring Stretch.................................................................................................... 8
Standing Calf Stretch............................................................................................... 9
Standing Side Body Stretch.................................................................................... 9
Downward Dog Stretch......................................................................................... 10
Supine Hip Flexor Stretch.......................................................................... 10
Chest & Shoulder Muscle Stretch....................................................................... 10
Neck Stretching....................................................................................................... 11
Sources.......................................................................................................... 12
 Why Stretch?
Many people believe that stretching is only necessary before playing sports or after becoming injured.
But according to leading experts, regular stretching offers numerous benefits for both physical and mental
health. It may even help you live longer!
Many of our typical activities of daily living, such as sitting, driving, working at a computer, and doing
household chores can cause muscles to tighten up and even become painful.
When we fail to stretch, muscles can shorten, flexibility and range of motion become limited, and the risk
of injury can increase.
During the aging process, the body undergoes a decrease in range of motion. Both muscles and joints
may become stiffer.
Thankfully, stretching — along with other moderate exercise — can support and improve mobility,
As Harvard Health1 points out, stretching muscles helps lengthen them, making them more flexible and
better able to contract. This helps support easier movement. What’s more, a regular stretching program
can help you stay active and independent.
This guide was designed to provide you with helpful information about this vital way to improve
your overall well-being. Topics include:

• Physical and mental benefits of stretching • The top 10 stretches to help you remain active
(including supporting scientific research) and live a healthier life

• Tips to safely start and maintain a The vital message of this guide is this: Always
stretching program take the time to stretch!

The 10 Best Daily Stretches to Live Long & Live Well 1

 12 Key Benefits of Stretching
The American Council on Exercise2 and other health experts3 have discovered numerous benefits from
stretching.

1. Stretching reduces muscle stiffness and

improves range of motion
Trying to preserve range of motion is particularly
important as one grows older.
One study4 found that, while males at age 28 had a range
of motion of 13.9% in their shoulder joint, 85-year-old
males had a range of motion of only 5.2%. Study authors
attributed this loss of flexibility and range of motion
to aging in addition to the everyday tasks we perform,
which also leave muscles tight and stiff.
Another study reported in Physical Therapy &
Rehabilitation5 Journal found that stretching five times
per week for six weeks resulted in an increase in range of
motion up to 2.4 degrees per week in each muscle group.
Another important finding was that participants only
stretched for durations of 15, 30, and 60 seconds. These
short bouts of stretching have been shown to improve
blood flow to muscles and cartilage, increasing delivery
of nutrients to muscles and reducing muscle soreness.

2. Stretching improves posture and alignment

Stretching, especially involving muscles in the upper and lower back, can keep your spine in better
alignment and help posture. One study reported in the Journal of Physical Therapy Science6 found that
self-stretching exercises had a positive effect on forward head posture and rounded shoulders, a common
postural issue.

3. Stretching helps manage or relieve stress

When muscles are adequately stretched, they hold less tension caused by excessive stress. On the other
hand, stress can make muscles become tense, which in turn leads to muscle tightness, discomfort, and
chronic pain. That’s why stretching is important to help reduce muscle tension, reversing this vicious
cycle of tension, tightening, and pain.
A one-year randomized control trial reported in Psychoneuroendocrinology7 found that a program of
stretching decreased chronic stress severity and reduced production of cortisol, the stress hormone.

The 10 Best Daily Stretches to Live Long & Live Well 2

 4. Stretching promotes healthy circulation
Stretching improves blood supply to joints and muscles, which means more nutrients can get to vital
body areas. Muscles that are chronically tense have a compromised blood supply, resulting in a reduced
oxygen and nutrient supply.
A small 2020 study in The Journal of Physiology8 found that those who did leg stretches 5 times weekly
for 12 weeks had improved blood flow and less stiffness than those who did not stretch. Subjects also
decreased their blood pressure when compared to their numbers at the start of the study.

5. Stretching reduces pain in the low back and other body areas
Maintaining flexibility, particularly in muscles
attached to the pelvis such as the hip flexors,
hamstrings, takes pressure off the lumbar
spine. This lowers the chances of low back pain
and can help existing pain.
One randomized clinical trial reported in Pain
Management Nursing9 studied a stretching
exercise program among nurses in Taiwan who
had been experiencing low back pain for over 6
months. Results indicated that 81% of the study
participants found moderate to high relief of
low back pain with the stretching program.

6. Stretching can help decrease depression and anxiety

Research has shown that exercise such as stretching can increase serotonin levels.10 These are hormones
that stabilize mood to prevent depression and anxiety, reduce stress, and make us feel better overall.

7. Stretching can help reduce the risk of injury and degeneration

According to the Mayo Clinic11, maintaining flexibility can decrease your risk of injury. A flexible muscle
is less prone to injury.
Stretching can also help slow the process of joint degeneration. The Arthritis Foundation12 points out the
stretching particularly benefits arthritis sufferers by lubricating joints and maintaining range of motion.

8. Stretching may help with preventing cognitive decline

Stretching is part of an overall program of physical activity and exercise. As such, it may also contribute
to the ability to preserve mental functioning, especially with aging.
The University of Florida College of Medicine’s Center for Musculoskeletal Pain Research reported in
2021 on a study that followed 16,700 people between the ages of 54 and 75 for over 13 years.13 Their
goal was to investigate the relationship between physical activity and cognitive function. The study’s
take-home message was that regular sessions of moderate physical activity can help prevent dementia
and cognitive decline, especially for women.

The 10 Best Daily Stretches to Live Long & Live Well 3

 9. Stretching improves overall body
functional performance
Having a flexible body improves functional
performance in the body by making movements
more energy-efficient.

10. Stretching aids balance and promotes

longevity
Stretching challenges and improves balance and
stability. Balance is considered a marker of longevity.
Particularly in older adults, issues with balance can
lead to falls, which are responsible for millions of
injuries yearly.
Miranda Esmonde-White, host of the PBS “Classical Stretch” program, was asked by AARP14 about the
link between exercise and staying young. She notes that the body contains 620 muscles and you need
to move them all to stop the body from atrophying. While you get a “free ride” when you’re young, you
can’t move as freely by age 40 — especially if you tend to be a couch potato. By continuing to use all your
muscles as you age, Esmonde-White reports you can rebuild the atrophied muscle cells and their “power
plants” — the mitochondria that fuel cellular energy.
Esmonde-White has written a book called Aging Backwards, based on her own exercise program geared
toward muscle stretching and lengthening. Her philosophy is that a daily 30-minute routine of stretching
exercises for the entire body can not only slow the effects of aging, but also actually reverse the process.

11. Stretching can help improve athletic performance

Research now suggests that, while static stretching
prior to strength and power activities is not helpful,
dynamic stretching does have performance
benefits.15
Static stretching involves holding a stretch for a
period of time, and is focused on lengthening a
specific muscle or group of muscles. Most stretches
in this guide are static stretches.
Dynamic stretching, on the other hand, is designed
to stretch a group of muscles in a more active
way. Some examples of dynamic stretches include
the cat/cow stretch (described in this guide), arm
circles, squats, and lunges.

12. Helps reduce aches and pains following

exercise or strenuous activity
Stretching after exercise can help keep muscles loose and pain-free. According to the American Council
on Exercise, it lessens the muscle tightening effect that can cause post-workout aches and pain.

The 10 Best Daily Stretches to Live Long & Live Well 4

 Tips for Starting & Maintaining
a Stretching Program
Check in with your health professional first.
Of course, you should always consult with your physician, a physical therapist, or other health professional
before adding stretching to your regular routine. In particular, a physical therapist can determine whether
exercise modifications are necessary for your individual circumstances.
How often should you stretch?
According to the American College of Sports Medicine (ACSM)16, people should stretch at least 2-3 times
a week, but daily stretching is the most effective (see below).
The ACSM’s stretching and flexibility guidelines also recommend stretching to the point of feeling
tightness or slight discomfort, but not to the point of actual pain.
For most adults, the ACSM recommends holding a static stretch for 10-30 seconds. Older adults may gain
greater flexibility by holding a stretch for 30-60 seconds.
A series of flexibility exercises for each one of the major muscle groups is advised.
Stretch throughout the day.
Many of us sit down for a good part of the day working, watching TV, or using a computer. This can wreak
havoc on your posture.
What’s worse, an analysis of 5 large-scale studies following 2 million people found that sitting longer than
three hours a day can decrease life expectancy by two years!17 That’s yet another reason to stretch for
short periods throughout the day.

The 10 Best Daily Stretches to Live Long & Live Well 5

 Ease into stretching.
When learning how to stretch, it’s important to
not rush yourself — particularly if you’ve been
sedentary for some time. Instead, ease into
stretching. Start with short stretching sessions
during the day and try to stretch regularly. For
most stretches, a hold time of 15 to 30 seconds is
good. When this becomes easy, you can move to a
60-second hold for most positions.
Trust your body.
Listen to what your body is telling you. Stop
stretching if you feel pain or discomfort. If
something doesn't feel right when you’re
stretching, don't force it. Instead, try a modified or
easier movement that is not painful.
Stretch both sides to keep your body balanced.
Maintaining symmetry is an important component of stretching. Make sure you focus on both sides
when you stretch out, especially if you have a prior injury. In addition, unequal flexibility can increase the
risk of new injury.
Don’t bounce when you stretch.
Despite what you may have done as a child in physical education class, never bounce when you stretch.
Bouncing as you perform static stretches is an easy way to injure yourself.
Don’t consider stretching as a warmup exercise.
Stretching cold muscles is a recipe for injury. Experts now suggest warming up with some light walking or
other low intensity exercise for a few minutes before stretching.
Advance your stretching ability and fitness with
yoga or Pilates classes.
Pilates was developed in the early 20th century by
Joseph Pilates as a program of exercise and body
conditioning. Generally speaking, Pilates exercises
are dynamic stretches. This means they are active
movements. Pilates focuses on the body’s core
muscles, and helps with postural alignment.18 The
bridging stretch described in this guide is a key
exercise in Pilates.
Yoga, which has been in use for thousands of years,
helps stretch muscles and improves flexibility of
the joints and body. According to Johns Hopkins
Medicine19, yoga is useful with easing pain, particularly in the low back, and can also help reduce arthritis
symptoms. The downward dog and cat/cow stretches detailed in this guide are derived from yoga.

The 10 Best Daily Stretches to Live Long & Live Well 6

 10 Great Daily Stretches to Help You
Live Long and Live Well
While there are dozens of beneficial stretches you could perform, most people do not have time for a
lengthy stretching routine.
The following 10 stretches were carefully chosen to work key areas of the body. While some are designed
to stretch one major muscle group (such as the hamstrings), others work multiple muscle groups at the
same time. You can do all 10 stretches as a single routine, or perform one or more of them over shorter
periods of time during the day.
Remember, if you sit a lot during the day, it’s important to take brief “stretch breaks” when you can.

Pelvic Tilt Stretch

Lie down on your back on the floor (a mat or carpet is
fine, but a bed is too soft). Keep your knees bent and
your feet flat on the floor with your arms alongside
your body, palms facing down. First notice your
back’s natural curve, with a little space between
your low back and the floor. Take a breath, then as
you exhale, flatten your back against the floor by
tightening up your abdominal muscles and tilting
your pelvis up slightly. This closes the space between
your low back and the floor, gently stretching your
back muscles. Perform 5 to 10 repetitions.
The pelvic tilt can help strengthen your abdominal muscles, and is often recommended to help relieve
pain in the low back or lumbar region. That's because this simple exercise helps strengthen and stretch
muscles of the core associated with discomfort in the low back area.
What's more, doing pelvic tilts is safe for just about anyone, including those who are pregnant. However,
women in the late stages of pregnancy should perform pelvic tilts while on all fours. Pelvic tilts can also
challenge the core when done standing with your back against a wall.

Bridge Stretch
Lie down flat on your back with your legs bent. Your
feet should be flat on the floor, about hip-distance
apart, with your arms by your sides. Push down with
your heels into the floor as you slowly lift your hips
up off the floor, vertebrae by vertebrae. The goal is to
make your upper body and thighs form a straight line.
Hold for 10-30 seconds, then lower down slowly and
carefully, one vertebra at a time. Repeat several times.
Make sure to tighten your gluteal (buttock) and abdominal muscles while in this position to maintain correct
alignment. Avoid raising your hips too high, as this can hyperextend your lower back and lead to strain.

The 10 Best Daily Stretches to Live Long & Live Well 7

 Keeping your abdominals tight and engaged will help you make sure you don't arch your back excessively.
Bridging is a full-body exercise that helps strengthen the large gluteus muscles, hamstrings, and quadriceps
(thigh muscles). It’s good for stabilizing the spinal muscles of the low back and stretching your core, the
muscles that stretch from the pelvis and diaphragm to the hips and back. Maintaining a strong core will
help with balance and ease pain in the low back.

Cat/Cow Stretch
Begin on the floor or mat on all fours. Place your hands directly beneath your shoulders and your knees
directly beneath your hips. You can use extra padding such as a towel under your knees if they are sensitive.

Once you’re in position, take a breath, then arch your spine and lift your head and chest toward the
ceiling. Hold this position for a breath or two. Now exhale while pulling in your gut, tucking in your
tailbone, and dropping your head and neck down (like a startled cat). Repeat this movement from 10 to
15 times. If you have neck issues, try keeping your neck in line with your torso rather than looking up at
the ceiling.
The cat-cow pose is actually a dynamic yoga-style stretch, great for improving mobility and flexibility
in the spine. Synchronizing it with your breath is beneficial for your body and mind. In fact, this simple
stretch helps with focus, coordination, relaxation and stress, blood circulation, and back pain relief.

Hamstring Stretch
There are a number of ways to stretch your hamstrings,
the long muscles on the back of the thigh that run from
the hip to the knee. Here are a couple to get you started:
Lying hamstring stretch. Lie flat on the floor or a mat with
the legs fully stretched out. To stretch the left leg, hold
the back of that knee with both hands. Gently pull the leg
up toward your chest, and slowly straighten the knee to
the point that it feels as though it is stretching. Hold the
stretch for 10–30 seconds. Then stretch the opposite leg.

The 10 Best Daily Stretches to Live Long & Live Well 8

 Seated hamstring stretch. To stretch the left leg, sit on the ground with the left leg extended, keeping it
slightly bent at the knee. The opposite leg should be bent at the knee with the foot facing inward. Bend
forward at the waist, making sure to keep your back
straight. Hold the stretch for about 10–30 seconds
and repeat 2-3 times on each side.
Hamstring stretches should not cause pain. Stretch
only until you feel mild to moderate tension.
Flexibility will improve over time. Be patient and try
to avoid overstretching, as this can lead to injury.
Hamstring stretching can increase flexibility and
improve range of motion in the hip. This helps with
performance of daily tasks, such as walking up stairs
and bending over. Since the hamstrings are susceptible to injury, especially with sports, it’s important
to keep these muscles loose to avoid strain and muscle tears. Hamstring stretches can also help prevent
lower back pain and improve posture.

Standing Calf Stretch

Standing tall, holding on to a chair or place both hands on a wall. Step
one leg back, making sure your toes are facing forward throughout
the exercise. Now bring your front knee towards the chair or wall,
ensuring that your heels remain in contact with the floor at all times.
Create the desired stretch in the calf of the back leg and hold for 10-
15 seconds. Then change legs and stretch the opposite calf. Perform
the stretch on both sides several times. You can stretch the calf of
the back leg in two ways: by keeping the leg straight or by bending it
at the knee. This stretches two separate muscles of the calf.
This low impact stretch can help improve range of motion and reduce the risk of injuring the calf muscles.
Calf muscles serve many everyday functions such as walking and standing. This means they can easily
become stiff or tired. Stretching the calf muscles helps provide support and stability for the lower leg,
foot, and ankle.

Standing Side Body Stretch

In a standing position, raise one arm above your head. Gently lean to
the opposite side slowly as you increase the stretch on the muscles
of your side. Repeat on the other side by raising the opposite arm
and leaning in the opposite direction.
Side body stretches Improve upper body and torso mobility for
bending, reaching, and twisting. They also improve posture, allowing
for more efficient breathing and circulation. In yoga, side body
stretches are said to aid digestion and elimination by stretching the
abdominal muscles and digestive organs.

The 10 Best Daily Stretches to Live Long & Live Well 9

 Downward Dog Stretch
Start on all fours with your knees slightly behind your hips.
Your hands should be shoulder-width apart with your fingers
spread out wide and hands pressed into the mat. Gently tuck
your toes under and lift your knees off the floor, straightening
your legs as much as you can.
While you stretch, inhale and exhale deeply and enjoy the
stretch at the back of the legs. Try to create more space
between your shoulders and relax your neck and the muscles in your face. Try lifting your hips higher as you
inhale, and press your heels into the floor while you exhale. Don’t worry if your legs are bent and you can’t
keep your feet flat, just enjoy the stretching sensation. After a few breaths, slowly release your knees back
down to the floor and come out of the stretch. Avoid this stretch if you have wrist or other injuries.
This classic yoga pose is an excellent total body stretch. It creates length throughout your entire body,
particularly the back body. This includes the heels, hamstrings, calves, glutes, low back, and hips. It also
helps improve strength in the shoulders, back, and wrists.

Supine Hip Flexor

Stretch
There are many ways to stretch the hip flexors,
but here is a simple reclined version. Lie down on
the floor, with your legs extended out straight.
Tuck one knee into your chest, grabbing it with
both hands. As you pull that knee in, feel a mild
stretch in the hip of your straight leg. Hold for
20-30 seconds and repeat with the opposite side. You can place a rolled up towel under your tailbone
(not under the low back to gain a better gravity-assisted stretch on your hip flexors.
Your hip flexor actually consists of two muscles, called the iliacus
and psoas major. They are tight in many people and can cause pain
in several areas, including the low back. Benefits of stretching the
hip flexors include a decrease in pain in the back, hip, and pelvis,
improved posture, and decompression of the spine. This stretch also
serves to aid digestion.

Chest and Shoulder Muscle

Stretch
Position yourself in a doorway with both arms at shoulder height and
elbows bent to 90 degrees. Lean forward until you feel a stretch in
the muscles. Hold this position for 10-15 seconds, and repeat several
times. Do not overstretch or push past any pain.

The 10 Best Daily Stretches to Live Long & Live Well 10

 This stretch targets not only the pectoral muscles of the chest, but also the front part of the shoulder
and rotator cuff. It can offer relief from upper back and neck pain, which is often the result of tightness
in the pectoral muscles. This stretch can also help reverse common postural problems such as rounded
shoulders. It helps improve flexibility and range of motion in the stretched muscle groups.

Neck Stretching
You can stretch the muscles of the neck by carefully moving them in their six planes of movement. Gently
extend the neck by looking up and bringing the head back while keeping the shoulders and back in a
stationary position. Then gradually lower the chin toward the chest while moving only the head. Then,
from a neutral position, slowly bend the head to each side, i.e. bring the left ear toward the left shoulder
as far as it can move comfortably, then stretch in the opposite direction. Finally, rotate the head to the
left and then the right as far as it can go naturally. Hold each stretch for 5 seconds.

Stretching the neck in its various ranges of motion is important. It can help relieve muscle stiffness and
pain, and even defuse stress. However, neck circles that involve rotating the head in a full circle can put
undue stress on the cervical spine. While important to maintain neck flexibility and avoid deconditioning,
take care with any neck stretches, particularly if you already have pain or injury in that area.

The 10 Best Daily Stretches to Live Long & Live Well 11

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