Daily Stretches That Will Change Your Life // 5 Stretches You Need Daily

5 Daily Stretches to Feel Loose Again

If you do these five stretches every day, your body is going to feel amazing again. After training people for almost 20 years, these are the areas I see tight most often: neck and traps, chest and shoulders, lats and upper back rotation, hip external rotators, and the hips/ankles that affect your lower back.

The good news is these five stretches cover almost everything.

Stretch 1: Neck and Traps Release

This helps unload the tension you carry in your shoulders and can make your neck feel lighter.

How to do it

1. Sit tall at the edge of a chair.

2. Grab the bottom/side of the chair with one hand to anchor that shoulder down.

3. Lean your head to the opposite side.

4. Instead of crunching ear-to-shoulder, think: “cheek and side of face reaching up” to create length.

5. Breathe deep into your belly. On each exhale, relax and gently lean a little further.

Optional

• Place your free hand lightly on the side of your head and apply a gentle pull as you exhale.

Time

• Hold 30–60 seconds per side, then switch.

Stretch 2: Seated Twist for Upper Back, Chest, and Shoulders

This improves rotation through the upper spine and opens the chest at the same time.

How to do it

1. Sit tall and “lock” your lower legs against the chair so your knees don’t swing side to side.

2. Reach one arm across to the outside of the opposite knee.

3. Place your other hand either:

   • by your hip on the chair, or

   • on the back of the chair for more leverage (keep the elbow dropped down).

4. Rotate your chest, head, and eyes toward the back.

Key cues

• Stay tall through the top of your head.

• Keep shoulders down, not shrugged.

Time

• Hold 30–60 seconds per side, breathing deeply and turning slightly more on each exhale.

Stretch 3: Seated Figure 4 for Hip External Rotators

This is excellent if your hips feel tight and can be helpful for lower back or SI joint discomfort. Go slow and stay controlled.

Options for foot position

• Ankle on top of the opposite knee (classic figure 4), or

• Ankle under the knee, or

• Foot on top of the other ankle (easiest option).

How to do it

1. Sit at the edge of the chair.

2. Slide the crossed foot back slightly to increase the stretch.

3. Keep your spine long and hinge forward from the hips, bringing your chest toward your ankle.

Optional intensifier

• Use your forearm to gently press the knee outward while you hinge forward.

Time

• Hold 60 seconds per side.

Stretch 4: Squat Stretch Progression (Beginner to Deeper)

This one can do a lot for hips, groin, ankles, and even your lower back. Use the variation that matches your level.

Option A: Chair Squat Stretch (easiest)

1. Sit tall with feet slightly wider than hips, toes slightly turned out.

2. Drive knees outward gently.

3. Hinge forward with a flat back until you feel the groin stretch.

Option B: Supported Squat Stretch (medium)

1. Hold a chair for support.

2. Drop into a slightly deeper squat.

3. Shift gently side to side to open the hips.

Option C: Deep Squat Hold (advanced)

1. Work toward relaxing into a deeper squat.

2. Use your hands for balance, then gradually bring arms forward if you can.

Time

• Hold 1–5 minutes total (choose what you can tolerate comfortably).

Stretch 5: Up-Down Dog Flow (Chair Version to Floor)

This one hits almost everything: shoulders, lats, rib cage, hamstrings, calves, hips, and even opens the front of the body.

Setup

Use a sturdy chair (or countertop). If the chair slides, push it against a wall.

How to do it

1. Start in a plank position with hands on the chair.

   • Squeeze glutes, keep ribs down, shoulders away from ears.

2. Push hips back into a down-dog stretch.

   • Think: chest dropping toward the floor, head reaching through arms.

3. Shift forward into a supported up-dog style stretch.

   • Squeeze glutes, rotate “elbow pits” forward, lift chest and look slightly up.

Progressions

• Chair (easiest) → lower chair/ottoman (harder) → floor (hardest)

Reps

• Do 5 reps minimum, build up to 10–15 reps.

Conclusion

If you only do one thing for your body each day, do these five stretches. They cover the most common tight areas that steal your mobility and make you feel stiff: neck and traps, upper back rotation, chest and shoulders, hips, and the entire back side of the body.

Do them daily for a week, and you’ll notice:

• less tension in your neck and shoulders,

• easier posture,

• looser hips,

• and smoother movement overall.