5-Minute Full Body Stretch

Ten stretches, 30 seconds each, working from the neck down to the calves. All of it standing or on the floor, no equipment.

Do it when you feel stiff: after a long sit, after a workout, or whenever your body is asking for it.

Move 1 of 105:00 left

Neck side stretch

Ear toward shoulder, 15 seconds each side. Keep the opposite shoulder down.

0:30

Next: Chest opener

The routine

30s
Neck side stretch
Ear toward shoulder, 15 seconds each side. Keep the opposite shoulder down.
30s
Chest opener
Clasp hands behind your back, straighten the arms, lift the chest.
30s
Overhead side bend
Reach one arm overhead and lean away. Switch at halfway.
30s
Cross-body shoulder stretch
Pull one arm across your chest. Switch at halfway.
30s
Standing forward fold
Bend the knees as much as you need. Let your head hang.
30s
Quad stretch
Hold one ankle behind you, knees together. Switch at halfway. Hold a wall for balance.
30s
Hip flexor lunge (left)
Back knee down, tuck the tailbone, shift forward.
30s
Hip flexor lunge (right)
Other side.
30s
Figure-four stretch
On your back, ankle over opposite knee, pull the thigh in. Switch at halfway.
30s
Calf stretch
Hands on a wall, one leg back, heel down. Switch at halfway.

Ease into each stretch over the first few seconds. No bouncing.
Breathe out slowly as you settle into the stretch; most people can go a little further on the exhale.

For feeling less stiff, yes. Gains in actual flexibility come from doing it consistently, and five minutes is the easiest amount to keep doing.

Long static stretches fit best after exercise or on their own. Before a workout, a moving warm-up is better — try the 5-minute warm-up.