The ONLY 5 Stretching Exercises You Need for Flexibility and Pain Relief

The importance of stretching can’t be overstated. Keeping your body mobile, flexible, and injury-free trumps any hack for building muscle or getting stronger.

The clinical commentary published in the International Journal of Sports Physical Therapy showed that regular stretching is as efficient in alleviating neck pain and discomfort as physical therapy or muscle strengthening exercises. (1)

That said, your stretching routine doesn’t have to be complex or overly demanding. As a veteran personal trainer, I’ve helped numerous clients regain function and boost performance using basic stretches.

In this article, I reveal the best stretches that should be integral to your training regime.

5 Best Stretching Exercises You Need for Flexibility and Pain Relief

The following five stretches are all you’ll ever need for flexibility and pain relief:

1. Standing Hamstring Stretch
2. Standing Quad Stretch
3. Lying Piriformis Stretch
4. Lying Spinal Twist
5. Downward-Facing Dog Into A Cobra

1. Standing Hamstring Stretch

Sets & Reps	Target Muscles
Hold for 30 seconds, 3 times per leg	Hamstrings, calves

Hamstring stretching is something we should all do daily, regardless of our athletic prowess. Most people (at least untrained individuals) have very stiff hamstrings, which can often cause several issues.

Performing the standing hamstring stretch can enhance flexibility and relieve tension in the back of your legs. It can also help improve overall mobility, making daily activities and sports performance more efficient and comfortable.

Hamstring stretching is particularly beneficial for athletes, as hamstring injuries are common in sports. However, anyone who sits for extended periods can also benefit from it, as tight hamstrings can contribute to lower back pain.

This stretch targets the hamstrings, calves, and lower back. Extending improves their elasticity, which can help prevent injuries and improve movement efficiency.

How to:

1. Begin by standing with your feet hip-width apart.
2. Place your right foot a few inches in front of your left foot, keeping the heel on the ground or a bench with your toes pointed up.
3. Slowly bend forward at the hips, keeping your back straight. Reach towards your right foot with both hands. You should feel a stretch along the back of your extended leg.
4. Hold this position for 20-30 seconds.
5. Return to the starting position and repeat the stretch on the left leg.

2. Standing Quad Stretch

Sets & Reps	Target Muscles
Hold for 30 seconds, 3 times per leg	Quadriceps

The standing quad stretch is a must-do before every leg day. This static stretch is particularly beneficial for runners, cyclists, and every other athlete who utilizes their quads heavily.

This stretch primarily targets the quadriceps but also engages the hip flexors, especially the rectus femoris, one of the quad heads that crosses the knee and the hip joint. Lengthening these muscles can reduce tension and enhance mobility, which is crucial for athletic performance and everyday activities. Of course, you’ll also give your knee joint a nice little warm-up and a gentle stretch.

How to:

1. Start by standing with your feet hip-width apart.
2. Shift your weight onto your left leg and bend your right knee, bringing your heel towards your buttocks.
3. Reach back with your right hand to grasp your right ankle or foot, whichever feels more comfortable.
4. Gently pull your foot towards your buttocks until you feel a deep stretch along the front of your thigh. Hold this position for 20-30 seconds.
5. Release your right leg and repeat the stretch on the left side.

3. Lying Piriformis Stretch

Sets & Reps	Target Muscles
Hold for 30 seconds, 3 times per leg	Piriformis, glutes

The lying piriformis stretch (or even a regular one) is perfect for targeting the piriformis muscle and warming up your hip rotator muscles. These muscles, especially piriformis, can become tight and cause sciatic nerve pain, as we often see in runners and those leading sedentary lifestyles. Thankfully, stretching the piriformis can help alleviate sciatic pain or at least make it more manageable.

Aside from therapeutic properties, this stretch also engages the glutes and lower back, making it one of the best static stretches for reducing tension in the lower back and enhancing hip flexibility and mobility.

How to:

1. Start by lying flat on your back with your knees bent and feet flat on the floor.
2. Place your right ankle over your left knee, forming the figure four.
3. Pull your left knee inward to enhance the stretch.
4. Place your hand on your right knee and gently push your knee away from your chest until you feel a stretch in your right hip and buttock. Hold this position for 20-30 seconds.
5. Release and repeat the stretch on the other side.

4. Lying Spinal Twist

Sets & Reps	Target Muscles
Hold for 30 seconds, 3 times per side	Obliques, lower back, spine

The lying spinal twist is a staple in my stretching routine, and I often recommend it to my clients if they have lower back pain or stiffness from sitting. Aside from helping with lower back pain, stretching the spine and surrounding muscles can improve overall spinal health and mobility, helping you lead a more comfortable life.

This stretch targets the muscles surrounding your spine, most notably the erector spinae, but it also engages the glutes, obliques, and shoulders to a certain degree. From my experience, it is one of the best stretches for your entire back, so do it daily.

How to:

1. Start by lying flat on your back with your legs extended.
2. Bring your right knee to your chest and cross it over to your left side.
3. Extend your right arm out to the side, keeping your shoulders flat on the ground.
4. Use your left hand to gently press your right knee towards the floor. Hold this position for 20-30 seconds.
5. Return to the starting position and repeat the stretch on the other side.

5. Downward-Facing Dog into a Cobra

Sets & Reps	Target Muscles
5-10 repetitions	Shoulders, chest, spine, hamstrings, hip flexors

While these are technically two stretching movements combined into one, they are my favorite because they stretch the entire body very effectively. This combination stretch improves flexibility, alleviates tension, and promotes relaxation, which is why many yogis recommend it to practitioners of all fitness levels.

The downward-facing dog targets the hamstrings, calves, and shoulders, while the cobra stretch focuses on the lower back, chest, and abdominals. Together, they create a comprehensive stretch that targets virtually every muscle group in the body.

How to:

1. Start on your hands and knees, tuck your toes, and lift your hips towards the ceiling, forming an inverted V-shape. Keep your hands shoulder-width and feet hip-width apart.
2. Press your heels into the ground and lengthen your spine, holding this position for 10-20 seconds.
3. Shift your weight forward into a plank position, then lower your hips to the ground while extending your arms and lifting your chest.
4. Keep your elbows slightly bent, your chin up and forward, and your shoulders retracted. Hold this position for 20-30 seconds.
5. Return to a downward-facing dog and repeat the sequence three to five times.

Why You Should Stretch — Benefits Explained

Below are the advantages of stretching daily:

Improved Flexibility

Stretching helps improve flexibility by increasing the length and elasticity of muscles and tendons. This increased flexibility allows your joints to move through their full range of motion, enhancing your physical activity performance and reducing the risk of injuries.

Decreased Risk of Injuries

One of the primary benefits of stretching is its potential to decrease the risk of injuries. (2) By enhancing muscle flexibility and joint mobility, stretching helps your body move more efficiently and with less strain. This is helpful in everyday life and prevents you from getting injured during heavy compound lifts.

For instance, simple stretches like the standing quad stretch can prepare your muscles for a workout, reducing the likelihood of tears, strains, and sprains. If you’re an athlete, even if that’s something as low-impact as a kicker, stretching out your quadriceps and warming your knee joint can significantly reduce the likelihood of a strain.

Enhanced Blood Flow

Stretching can increase blood flow to the muscles, providing them with more oxygen and nutrients essential for muscle function and recovery.

The piriformis stretch, for example, can enhance blood flow to the hips and lower back, meaning it could help you recover a bit better after a hard leg day or perform better on the pitch if you play basketball or football.

Improved circulation can also help reduce muscle soreness and speed up recovery after intense workouts, so don’t neglect your post-workout stretches.

Better Posture

Regular stretching can improve your posture if it’s caused by muscle imbalances. Tight muscles, particularly in the chest, upper and lower back, and even shoulders, can pull your body in one direction, causing poor posture.

Stretching (and strengthening) these muscles can help correct these imbalances, fixing your posture to a degree. So, incorporating stretches like the lying spinal twist can alleviate tension in the back and help you address some of these issues.

Stress Relief

Stretching exercises, especially those from yoga (like the downward-facing dog into a cobra stretch), can help reduce stress. While that may sound like a bunch of hearsay, it isn’t. By engaging your muscles with these exercises, you release tension stored inside them, which helps you relax. The breathing techniques practiced by yogis also help.

Improved Athletic Performance

Stretching can enhance athletic performance by increasing flexibility, improving blood circulation, and reducing muscle stiffness. This allows for more efficient movement patterns and greater muscle recruitment during exercises.

This is particularly beneficial for activities that require a high degree of flexibility and range of motion, such as gymnastics or even martial arts.

A scientific review published in the Clinical Journal of Sports Medicine found that athletes who regularly (not acutely) incorporate stretching into their routines experience improved performance across several parameters. (3)

Jeff Nippard, a professional bodybuilder and science-backed content creator, discussed his views on stretching between sets and whether that impacts muscle hypertrophy.

“There was a study on the way that would finally show that stretching between sets does, in fact, boost hypertrophy. However, that study was never actually published. You can still find the abstract online, which says that when subjects stretched their calves for 30 seconds between sets of calf raises, they saw significantly more calf growth. So, there could be something to it.” — Jeff Nippard

Enhanced Daily Functionality

Stretching can improve your ability to perform everyday activities with ease.

Better flexibility and mobility make tasks easier, whether they involve bending down to tie your shoes, reaching for something on a high shelf, or simply walking up stairs.

Regularly performing stretches from this list can enhance your daily functionality, making everyday movements more comfortable and efficient.

Common Misconceptions About Stretching

Stretching is an important aspect of any fitness routine, but several misconceptions can lead to stretching mistakes and misunderstandings about its benefits and applications. Let’s address some of them:

It Always Helps With Injury Rehabilitation

While stretching can be beneficial for preventing and rehabilitating injuries by increasing flexibility and range of motion — that’s not always the case.

Sometimes, stretching an injured muscle can exacerbate the problem and delay recovery. For instance, stretching a strained muscle too soon can cause further damage to the muscle tissue, which will set you back.

Makes You Weaker

Another common misconception is that stretching makes you weaker. It doesn’t.

While some data suggest that static stretching before activities requiring maximum strength or power (like sprinting or heavy lifting) can temporarily decrease performance, this effect is minimal and short-lived. (4) The injury prevention benefits far outweigh the potential force drop, so don’t hesitate to stretch.

However, if you’re too worried about performance decrease, incorporate dynamic stretches into your warm-up and save static stretching for post-exercise cool-down.

Stretching Alone Improves Flexibility

While stretching is crucial for improving flexibility, it’s not the only factor. Genetics plays a massive role, and other activities like strength training, which enhances muscle control and range of motion, can also influence flexibility.

Factors such as hydration, overall activity level, and stretching consistency also play massive roles. In other words, stretching occasionally and doing nothing else won’t yield significant results, but a comprehensive approach to fitness probably will.

Wrapping Up

As you can see, the benefits of regular stretching are substantial. Stretching enhances flexibility and reduces injury risk, as well as improves blood flow, posture, athletic ability, overall functionality, and so much more.

So, to keep your body healthy and pain-free, do the five stretching exercises I’ve outlined above. In a few months, the results will speak for themselves.

References:

1. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.
2. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915.
3. Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. 2004 Sep;14(5):267-73. doi: 10.1097/00042752-200409000-00004. PMID: 15377965.
4. Chaabene H, Behm DG, Negra Y, Granacher U. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Front Physiol. 2019 Nov 29;10:1468. doi: 10.3389/fphys.2019.01468. PMID: 31849713; PMCID: PMC6895680.

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