Last Updated on February 8, 2021

Daily 15-Minute Stretching Routine to Stay Fit and Flexible

Daily 15-Minute Stretching Routine to Stay Fit and Flexible

What happens if you never stretch? Why do you even need a stretching routine? Ever felt muscle pain and tightness or a limited range of motion in any part of your body? Maybe general tiredness and trouble falling asleep?

A good stretch routine can help you overcome not just all of the above, but it can also help you heal faster and maintain an overall healthier state of health.

A regular stretching routine also reduces your chances of injury by training the muscles to their best limit. And a gentle stretch session before bed induces better sleep and relaxes muscles so you wake up all fresh and easy.


How Do You Start a Stretching Routine?

Once you know that regular stretching comes with tons of benefits, the question is how to start, whether you should be doing dynamic or static stretching, how often should you be doing it, and what to do exactly.

Static stretching has more to do with opening the body. In this type of stretching, you perform passive stretches and hold them for a longer period, varying from 45 seconds to even 3 minutes in some cases.

Dynamic stretching can be done without any warm-up as it serves as a stretch and warm-up together itself. The stretches are held for a much shorter duration in seconds and repetition is the key.


Both have their own pros—and cons only if done wrong. However, for all practical purposes, dynamic stretching is a good option to do daily. A frequency of every other day is good enough too in case you are into other workouts or Yoga.

We shall go through a dynamic stretching routine here that you can do any time of the day with all the benefits as mentioned before in this article. This stretching routine takes care of all major muscle groups and gets you going easy on every part of your body.

Let us get into it.


1. Dynamic Palm Stretch

    Image Credit: First Cry Parenting

    Stand with your feet together, arms by the side of the body, and palms facing the thighs. Look forward.

    1. Choose a point of focus in front, interlock your fingers, and while inhaling come up on your toes while stretching your arms up, palms facing the sky. Hold it for 5 seconds and come back.
    2. Keep breathing while you hold the stretch and exhale while coming back.
    3. Repeat 5 times.

    2. Dynamic Right Angle Stretch

      1. Stand with your feet together, arms by the side of the body, and palms facing the thighs. Look forward.
      2. While inhaling, stretch both your arms above the head towards the sky, fingers pointing up.
      3. While exhaling, bend forward from the lower back with arms stretched forward as close to the ears as possible.
      4. Stop as your torso comes parallel to the ground.
      5. Look down, or in case of cervical tension, look forward. Hold for 5 seconds.
      6. Inhale, come up, and stretch yourself up.
      7. Exhale and bend forward with arms stretched bringing your torso parallel to the ground.
      8. Repeat five times and relax.

      3. Dynamic Lateral Arc Stretch

      1. Stand with your feet together, arms by the side of the body, and palms facing the thighs. Look forward
      2. While inhaling lift your left arm up, while exhaling bend laterally towards your right keeping the elbow straight and left arm as close to the left ear as possible. Hold for 5 seconds.
      3. While inhaling, come up, exhale, and drop the arm down.
      4. Now inhale and lift your right arm, while exhaling bend laterally towards your left side keeping the elbow straight and right arm as close to the right ear as possible. Hold for 5 seconds.
      5. While inhaling come up, exhale, and drop the arm down.
      6. Complete five rounds with right and left together making one round.

      4. Rotation of the Waist


        1. Stand with your feet apart slightly more than hip-width—1 to 2 feet maximum depending on your height. Be careful to not increase this distance, else the aim of the stretch is compromised.
        2. Arms by the side, palms facing the thighs. Look forward.
        3. While inhaling, lift your arms with palms facing down and bring them parallel to the ground.
        4. While exhaling, twist towards your left side bringing your right hand on the outer side of the left shoulder and your left hand on the right hip, palm turned outwards.
        5. Inhale and come back with arms parallel to the ground
        6. While exhaling, twist towards your right side bringing your left hand on the outer side of the right shoulder and right hand on the left hip, palm turned outwards.
        7. Complete five rounds with right and left together making one round.

        5. Quad Stretch

        1. Stand with your feet together, arms by the side of the body, and palms facing the thighs. Look forward.
        2. Inhale and bend your right leg, toes pointing up. Grab the ankle with the right arm and bring the heel as close to the buttock as possible. Hold it for 5 seconds, and exhale release.
        3. Inhale and bend your left leg, toes pointing up. Grab the ankle with the left arm and bring the heel as close to the buttock as possible. Hold it for 5 seconds, and exhale release.
        4. Make sure to have a good round grip around the ankle—fingers together, thumb apart.
        5. Complete five rounds with right and left together making one round.

        6. Dynamic Squats

          Image Credit: Redefining Strength
          1. Squat down and bring your right arm from inside, slide your right palm below the sole of the right foot, and palm facing up. Bring the left arm from the inside, slide your left palm below the sole of the left foot, and palm facing up.
          2. For those who cannot squat, please roll a mat and keep your heels on it and stand facing a wall at an arms distance from the wall so you can place your palms on the wall.
          3. Once you have found your comfortable position, hands are not to be moved from where they are.
          4. While exhaling, come up and straighten your knees, maintaining the position of the palms.
          5. Inhale, squat, and exhale while coming up again and straightening the knees.
          6. Repeat five times, slowly and with the awareness of breath.

          7. Tiger Stretch

          1. Come down on the ground on all fours—knees and palms. Ensure that the legs are hip-width apart and the knees are in line with the hips. Also, ensure that wrists and shoulders are in one line. Relax the toes.
          2. As you inhale, lift the right leg up, toes pointing up. Try to bring your toes as close to the head as possible. Let the back arch naturally. Lift your neck as if trying to meet the toes.
          3. As you exhale, bring your leg down bending the knee, and sliding it from under the body to meet the forehead. Drop your neck looking down trying to meet the knee.
          4. Repeat the stretch from the left side—both times slowly and mindfully.
          5. Complete five rounds with right and left together making one round.

          8. Dynamic Cobra Stretch

          • Lie down on your stomach on a mat with feet apart at hip distance.
          • Place the forehead on the mat and palms below the shoulders facing down, elbows turned inwards towards the body.
          • As you inhale with a firm grip on the mat, lift your torso and turn back from the right to look towards your left heel. While you are up, turn left and look towards your right heel.
          • Exhale and bring your forehead back on the mat with control.
          • Again, inhale come up, look towards your right, then left, and exhale, come down.
          • Repeat five times.

          9. Mill Churning Stretch

          1. Sit up with your legs apart and away from each other as much as is comfortable for you. Choose your maximum and convenient distance.
          2. Bring your palms together and interlock the fingers. Stretch your arms forward while straightening the elbows. The arms will remain in this position throughout this stretch. Do not bend the elbows.
          3. Inhale and exhale. Start making a big circle with your torso turning towards the right and your arms moving with it. Imagine your hip is fixed at one point and your body is encircling around it. Go as big a circle as you can by going as far back as possible.
          4. Exhale as you go down and inhale as you come up. Encircle five times.
          5. Repeat the same stretch from the left side, making a big circle five times by rotating the body from the left side.

          10. Butterfly Stretch With Forward-Fold

          1. For our final stretch, sit up, bend your knees, and bring the sole of the feet together facing each other.
          2. Bring the heels as close to the pelvis as possible without feeling any pain in the knees.
          3. Stretch the spine straight and keeping it straight, encircle your palms around the toes from both sides, making a firm grip.
          4. Breathe and start flapping your feet like how a butterfly flaps its—wings slowly and gently.
          5. After a couple of flaps, sit straight with spine stretched up and keeping the same position of hands, bend forward from the lower back.
          6. Without curling the spine, bend as forward as possible and breathe. Hold it for 10 seconds to as long as you would like to without feeling any pain in the lower back.

          Stretch Your Health Forward

          Now that you know all the amazing benefits that come with just a short 15-minute stretching routine, don’t wait up. Get up and try this stretching routine right now as you don’t need to warm up before this.

          Know what? Besides stretching your body regularly, doing some cardio exericses at home can help you stay fit too. Grab this Simple Cardio Home Workout Plan for free and start working out at home.

          I wish you all the best in taking your health several steps ahead, and keep stretching!


          More Stretching Routines You Can Try

          Featured photo credit: Dane Wetton via

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          Roli Jain

          Internationally Certified Hatha Yoga Coach & Therapist. On a mission to transform lives through Yoga after transforming my own.

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          Published on July 30, 2021

          7 Best Resistance Bands to Work Out at Home

          7 Best Resistance Bands to Work Out at Home

          Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

          Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

          How We Picked the Best Resistance Bands

          Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

          • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
          • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
          • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

          1. Best Overall: Fit Simplify Resistance Bands

            For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

            These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

            Pick up Fit Simplify’s Resistance Bands here.


            2. Best Budget Resistance Bands: Insonder Bands Set

              While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

              They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

              While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

              Purchase Insonder’s Resistance Bands here.

              3. Best Set: Kootek 18-Pack Resistance Bands Set

                Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.


                Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                • Five resistance tubes (offering ten and 50 pounds of resistance)
                • Two handles
                • Two ankle straps
                • A door anchor

                It’s incredible value for the price if you don’t mind having all this equipment at home.

                Purchase Kootek’s 18-Pack Resistance Bands here.

                4. Best for Glutes: Peach Bands Resistance Bands Set

                  Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                  These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                  Buy Peach Bands Resistance Bands here.


                  5. Best for Flexibility: TheraBand Resistance Band Set

                    Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                    TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                    Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                    Purchase TheraBand Resistance Bands here.

                    6. Best Non-Slip: RenoJ Bands Set

                      RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.


                      The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                      Buy RenoJ Resistance Bands here.

                      7. Most Durable: SPRI Braided Xertube Bands

                        The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                        Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                        Buy SPRI Braided Xertube Resistance Bands here.

                        Final Thoughts

                        Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.


                        You can check out this guide for some resistance band exercises:

                        Featured photo credit: Geert Pieters via


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