Build Your Daily Stretching Routine

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90 minutes

5 steps

·Beginner

After 90 min: Increase flexibility and prevent injury with a 15-minute daily routine

What you need

yoga mat

The 90-Minute Plan

Identify Problem Areas0–15 min

Where's your tightest? Lower back, hamstrings, shoulders, hip flexors? Focus your routine there.

Warm Up Muscles15–35 min

Light cardio or yoga for 5 min to increase blood flow. Never stretch cold muscles.

Hold Key Stretches35–55 min

Hamstring stretch (30 sec), quad stretch (30 sec), hip opener (30 sec), shoulder rolls (30 sec). Repeat each 2x.

Deep Stretches55–75 min

Seated forward fold (1 min), pigeon pose (1 min per side), spinal twist (30 sec per side).

Schedule It75–90 min

Pick a time daily: morning, post-workout, or evening. Set a phone reminder. Track for 30 days.

Pro Tip

Stretch within 2 hours post-workout. Static stretching is best for flexibility, not as warm-up.

90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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90 min·5 steps

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

8,900

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