A 10-Minute Full-Body Stretching Routine (and Why a Big Mat Helps)
Ten stretches, a minute each, from neck to calves. Lying and wide-legged stretches need a mat big enough to lie down with arms overhead: 7' x 5' for most adults.
Short answer: this 10-minute full-body stretch routine runs through ten moves, about a minute each, from your neck and shoulders down to your hips, hamstrings, and calves. It works best on a mat big enough to lie down flat and spread your legs wide without touching the floor: at least 7' x 5' for most adults.
Key takeaways
- Ten stretches, about a minute each. Breathe slowly; ease in, never bounce.
- Lying and wide-legged stretches need a big mat, not a 2' strip.
- A mat left out on the floor gets used more often.
- Barefoot: Yoga Mat. Stretching after a workout in shoes: Exercise Mat.
The 10-minute routine
| # | Stretch | Time | How |
|---|---|---|---|
| 1 | Neck rolls and shoulder circles | 1 min | Seated tall. Slow half-circles with the head, then roll the shoulders back. |
| 2 | Cat-cow | 1 min | On hands and knees, round the back up, then let the belly drop. Move with your breath. |
| 3 | Child's pose with side reach | 1 min | Sit back on your heels, arms long. Walk both hands right, then left. |
| 4 | Downward dog | 1 min | Hips up and back. Pedal the heels toward the mat. |
| 5 | Low lunge | 1 min | 30 seconds each side, back knee down, hips easing forward. |
| 6 | Wide-legged forward fold | 1 min | Feet wide, fold from the hips, hands to the mat. |
| 7 | Seated hamstring stretch | 1 min | One leg long, the other bent. Reach toward the long leg. Switch halfway. |
| 8 | Figure-four | 1 min | On your back, ankle over the opposite knee, draw the legs in. Switch halfway. |
| 9 | Lying twist | 1 min | Knees to one side, arms out wide. Switch halfway. |
| 10 | Full-body reach | 1 min | Lie flat, arms overhead, reach long through fingers and toes. Relax. |
Go only as far as feels comfortable. If something hurts, back off.
“I leave the mat out on my floor and actually stop to stretch on it when i see it.”
Verified buyer · 5 stars · Large Yoga Mat
Why a big mat makes stretching easier
- Lying stretches need length. The full-body reach and figure-four need your full height plus room to reach: at least 1 foot longer than you are tall, more for full overhead reaches.
- Wide stretches need width. A wide-legged fold and a lying twist with arms out use 4 to 6 feet of width. A standard yoga mat is 2 feet.
- No setup means more stretching. A big mat that lives on the floor is ready whenever you walk past.
Tall? See What Size Yoga Mat If You're Tall?
“large enough for my 6'5" husband to stretch out on.”
Verified buyer · 5 stars · Large Exercise Mat
Which mat for stretching?
- Barefoot stretching, yoga, and foam rolling: our 8mm Yoga Mat, softer under knees and hips. 5 sizes.
- Stretching after a workout in shoes: our 1/4" high-density Exercise Mat works with or without shoes, so you can lift, jump, and stretch on the same mat. 8 sizes.
“She likes that while doing stretches, her feet and hand do not slide.”
Verified buyer · 5 stars · Large Exercise Mat
Make room to stretch
Free shipping, 60-day returns, and a lifetime warranty on every mat.
Shop Exercise MatsSee the Size GuideRelated guides: A 20-Minute Home Yoga Flow That Uses the Whole Mat
FAQ
What size mat do I need for stretching?
Long enough to lie down with your arms overhead (about 1 foot longer than your height) and wide enough for wide-legged stretches. 7' x 5' suits most adults.
Can I stretch on an exercise mat?
Yes. Our Exercise Mats work barefoot or in shoes, so stretching after a workout is easy.
How often should I do this routine?
Many people do it daily, or after every workout. Ten minutes fits anywhere in the day.
Is a yoga mat or exercise mat better for stretching?
For barefoot stretching only, the softer Yoga Mat. If you also train in shoes, the Exercise Mat covers both. Read Exercise Mat vs Yoga Mat.
More guides.
See all guides-
Mat Pilates at Home: How Much Space and Which Mat
Mat Pilates is barefoot, so choose a softer 8mm yoga mat with room to lie down with arms overhead and sweep your legs wide. Size chart, plus a mat for your reformer.
-
Exercise Mat vs Yoga Mat: Which Gorilla Mat is Right for You?
-
Home Gym Gift Guide: The Best Gift for Someone Who Works Out at Home
Which mat to give, which size to pick when you don't know their room, gift ideas by person, and when to order for Christmas delivery.
