10-Minute Daily Stretching Routine
Do this every day for flexibility gains. Hold each stretch — never bounce.
| # | Stretch | Hold | Notes |
|---|---|---|---|
| 1 | Leg swings (front-back) | 15 each leg | Dynamic — warm up the hips |
| 2 | Leg swings (side-to-side) | 15 each leg | Dynamic — open the inner thighs |
| 3 | Seated hamstring stretch | 30 sec each leg | Reach for the toes, keep back straight |
| 4 | Butterfly stretch | 30 sec | Press knees toward floor gently |
| 5 | Hip flexor lunge | 30 sec each side | Deep lunge, push hips forward |
| 6 | Straddle stretch | 30 sec | Wide legs, lean forward from the hips |
| 7 | Quad stretch (standing) | 20 sec each leg | Pull heel to glute, keep knees together |
| 8 | Shoulder cross-body | 20 sec each arm | Pull arm across chest |
| 9 | Cat-cow stretch | 10 reps | On hands and knees, arch and round the back |
| 10 | Child’s pose | 30 sec | Sit back on heels, arms extended, breathe deeply |