The 24 Best Stretching Exercises for Better Flexibility and Mobility

Flexibility is directly related to length and extensibility of your muscles, while mobility applies to joint range of motion, coordination and control within that range.

What kind of stretching should you do?

There are multiple types of stretching, but the two main ones that you’ve probably heard about are dynamic and static.

Dynamic stretching involves moving your joints and muscles through their full range of motion (ROM), or as close to it as you can get. Static stretching is when you sink into a position, ideally to where you start to feel a little pushback (but not to the point of strain or pain), and hold for a period of time.

Both are essential for a balanced fitness routine, but the type you choose should ultimately depend on when you’re stretching.

Dynamic exercises are great for preparing your muscles, tendons, and ligaments for exercise—which is why you’ll often see them stacked into a warm-up. Examples of some pre-workout stretches include ones like cat-cow, downward-facing dog to runner’s lunge, or thread the needle. The key is to choose dynamic stretches that mimic movement patterns you’ll do during your actual workout , which will get your body and brain primed and ready for what’s ahead.

Static stretching, on the other hand, works best as a finale, and research suggests doing them immediately before a workout can potentially reduce strength, power, and explosiveness. But if you end your routine with them, static stretches can help your mind relax, your body calm down, and your muscles loosen. Static stretches are also beneficial when you’re not exercising: Doing them throughout the day can also help improve your flexibility and reduce muscle aches and discomfort.

Because mobility is so important in and out of the gym, we’re focusing on static stretching in this piece.

Why is stretching so important?

It’s true that stretching isn’t exactly glamorous, and it probably won’t give you the same post-workout endorphins that running or a HIIT class will. But it’s vital for helping you progress at the gym and for helping you feel better in everyday life.

Take your workouts, for instance. Focusing only on strength training or cardio and skipping stretching can put you at risk for injury and pain, Cyrelson says. By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles can end up imbalanced, she explains. This can cause some muscles and joints to overcompensate for other ones that are too tight to engage properly, increasing your risk of strains, discomfort, and even injuries.

Stretching boosts flexibility, or your muscles’ and tendons’ ability to lengthen. This makes it essential for improving mobility, which is a joint’s ability to move through its entire range of motion (ROM). A greater range of motion can mean better muscle recruitment while strength training. For example, more movement in your hips and knees (plus flexibility in the surrounding muscles and tendons) can allow you to sink deeper into a squat. Ultimately, having good flexibility and a full ROM can make it so you’re able to do more exercises with proper form—and get the most out of them.

The benefits of stretching extend beyond the gym too. Doing static stretches consistently may help reverse muscle shortening that happens when you are in the same position for too long (i.e. sitting all day) and alleviate any related stiffness and achiness. It can help loosen up all those tight spots you feel in, say, your hamstrings when you lean over to pick something up off the floor, or the front of your hips when you stand up from your chair after sitting for a while.

“For me, it’s about daily things that become harder the older you get, like bending down to tie a shoe, walking up stairs, picking your kid up from the floor, or even just getting up off the couch,“ Charlee Atkins, CSCS, registered yoga instructor and creator of Le Sweat workout app, tells SELF. Improving your mobility and flexibility makes these daily activities easier. “You can move more freely,“ Atkins says.

How often should you stretch?

In general, regular stretching is beneficial, so feel free to start or end your day with it. You may also want to take a quick stretch break (or multiple ones) throughout the day to combat tightness in areas you know tend to feel stiff—even just a few minutes here and there can be helpful. In these instances, static stretches are all you really need to get the job done. (But always go with what feels best for you!)

“Stretching can be done daily, but it is important to progress yourself,” Belen says. “Just like any other form of exercise, don’t go from zero to 100. It is safe to say that by adding in a couple minutes of stretching a few times a week, you will quickly notice a difference!”

The exact stretches you do in one session will depend on what your body needs at that time. If you tend to feel tight in certain spots, or know you struggle with flexibility or ROM in specific areas, you can do some dedicated stretching that focuses on that. For example, if you sit all day, you’ll want to stretch your hips and your back, which takes the brunt of all that chair time.

If you don’t have any specific problem areas, simply make sure you’re slotting in moves that work your entire body across all your major muscle groups—this will generally just keep you feeling limber and ready for whatever life and workouts throw at you.

The best static stretching exercises

Luckily, improving your flexibility and mobility isn’t hard—it just takes a little time and consistency. Try adding the exercises below: We’ve got everything from lower-back and upper-back moves, to those that’ll loosen up your hamstrings and quads, to stretches that ease tension from your arms and shoulders. With the static stretches below, you’ll hit every part of your body.

Quick note: If you’re experiencing joint pain or discomfort, or are looking for specific relief for lower-back pain or other kinds of persistent aches, chat with your doctor or a physical therapist before starting a stretching routine. They can let you know which specific moves might be best for your individual needs.