Full Body Stretching Exercises

Whether you sit in an office chair all day or stand in one spot for several hours, your body often feels like it needs a good stretch. Rather than incrementally stretching every muscle, it's sometimes good to start with a full body stretch. You can do this with yoga poses, using a wall, or a with a large, heavy-duty inflatable exercise ball, known as a Swiss ball.

  1. Downward Facing Dog

    • Yoga is a good source of full body stretches. The downward facing dog is a basic yoga stretch that will increase the flexibility in all your limbs as well as your spine. Begin by getting on your hands and knees. Rise up on your toes. Shift your body weight back so that your buttocks are over your heels and your arms are stretched out in front of you. Inhale and then exhale as you raise your buttocks towards the ceiling. Put your feet flat on the ground and look between your legs. Your body should form a triangle with the floor, making straight lines from your feet to your buttocks and your buttocks to your fingers. Breathe deeply in this position for one minute. Relax and repeat twice.

    Full Body Wall Stretch

    • If you aren't very flexible or are not quite ready for yoga poses, you can use the wall to help stretch your body. Stand barefoot about four inches from a wall. Stretch your arms straight up and then put your hands on the wall at face level. At the same time, stretch your legs by slowly pushing your feet down into the floor. Take deep breaths as you inch your fingers up the wall as far as possible. Drop your head slightly as you slowly walk backwards. Keep your hands on the wall, but allow them to slide down the wall. Stop once your torso is perpendicular to the floor. Breathe deeply in this position for 30 seconds, then walk yourself back up to the wall and relax your stance.

    Swiss Ball Lunge Stretch

    • The Swiss ball is firm and flexible, and therefore a useful aid in getting a full body stretch. Start by sitting on the Swiss ball and spreading your legs out wide. Lean backwards and then roll the ball until it fits in between your shoulders and the back of your upper legs. Extend your arms and legs as far out as possible and then drop your head. Adjust your limbs as necessary to keep the ball centered. Once you find the "sweet spot," remain in this position for at least 20 seconds before sitting back up.