10-Minute Full Body Stretch Routine (for low back pain + tight hips)

Follow along with this 10 minute FULL BODY STRETCH ROUTINE. The perfect way to cool down after a home workout, or add this full body stretching routine to your next active recovery day. Designed to release tight and tense muscles, these 15 stretching exercises are for beginners and advanced athletes.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Jump To Full Body Stretch Routine: 15 Stretching Exercises


Debatably the most important part of a well-rounded fitness routine, and yet, it seems to be the first thing to get skipped when we’re short on time (I’m so guilty of this).

If you regularly do my workouts, you are an ATHLETE.

My husband, Tim, is a professional beach volleyball player. And something we talk about is that one of the biggest differences between professional athletes and home athletes is how seriously professional athletes take muscle recovery.

I’ll be the first to admit that I haven’t always taken muscle recovery as seriously as I should. As a group fitness instructor who watches half the class leave during the final stretch, I’d say most of us don’t take it seriously UNTIL we are affected by an injury.

Personally I’ve started taking my stretching and cool down sessions a lot more serious as I entered my 30’s.

After having my son Brody, I cut back on the number of classes I was teaching and naturally started incorporating more rest days into my fitness routine.

As a result, I saw my body bounce back even stronger than I was before I had my son.

Rest and recovery is vital to seeing the results you want from your daily workouts!

Enter this 10 minute full body stretching routine.

full body stretch routine

How to incorporate active recovery into your fitness routine:

  1. Prioritize Active Recovery (like you do your daily workouts). Make time for a proper cool-down after EVERY workout AND add stretching session (like this 10 minute full body stretch) 2-3 times a week.
  2. Add Sports Recovery Supplements. Supporting supplements like zinc, magnesium and B-6. I personally take these ZMA®Capsules  from NOW® almost daily to help support muscle recovery.

I’m sharing more on the benefits of taking a sports recovery supplement below, as well as, the specific NOW®  supplements I use. 

runner lunge stretch for tight hips

Why is stretching important?


We all know that exercise is GOOD for our bodies. But by its nature, exercise and intense workouts put our muscles, connective tissues, joints and ligaments under stress and strain.

Injury Prevention

Stretching keeps the muscles flexible and healthy, which helps prevent injury!

Without stretching, the muscles can shorten and become tight (due to compression happening during workouts or everyday activities like sitting in an office chair for extended periods of time).

When your muscles are tight, it’s difficult to get a full range of motion in your joints, which is necessary to safely and effectively perform many exercises. That puts you at risk for joint pain, strains, and muscle damage. (Harvard Health).

Range Of Motion (ROM)

Plus, a full range of motion also can translate to more effective workouts. Take a squat for an example: if you have a greater range of motion in your hips and knees, you can sink deeper into a squat and better engage the glutes as you power up.

We have a guided 5-Minute Warm Up on the blog that serves to gently stretch the muscles BEFORE a workout, and today’s post is the perfect way to stretch muscles after a workout.

hip opening stretches

How often should I be stretching?

DAILY. With 2-3 longer full body stretching sessions a week.

If you’re looking to gain flexibility and increase mobility, a daily stretching routine is one of the best things you can do.

I always recommend a minimum 5-minute cool down at the end of your workouts to bring down your heart rate and release muscle tension.

Harvard Health says that healthy adults should aim for 2-3 longer stretching sessions a week, so that’s my personal goal when it comes to longer stretching sessions.

Why can stretching feel uncomfortable?

If you favor strength training and HIIT workouts the “stretch” is a workout in itself because it’s different from what your body is used to.

Whereas, workouts like yoga and barre include stretching within the workout.

I’ll cue this in the stretching video above, but it’s so important to ACTIVELY keep your body from tensing up as you hold each stretch.

Focus on taking deep breaths, and breathing into each stretching exercise. Think about “releasing” the tension in each muscle group.

Note: Stretching may feel uncomfortable (especially if you’re anything like me and maybe don’t do it as often as you should 😉), but it shouldn’t feel painful. If you feel a stretch causing pain, pull back from a stretch and lessen the range of motion to modify each pose until you gain more flexibility and mobility.

cobra stretch

This daily stretching routine is for anyone looking to:

  • Gain Flexibility
  • Increase Range of Motion
  • Prevent Injury

Join me for this 10 minute full body stretch routine — designed to release tight hips, hamstrings, hip flexors, groin and back and chest muscles.


No equipment, just your bodyweight and yoga mat.

Stretch Routine Instructions:

Follow along with the full body stretch routine video (click here to jump to video) lead by certified personal trainer and group fitness instructor, Lindsey Bomgren.

The video will flow through each stretching exercises, providing form cues. Each upper body stretch and lower body stretch will hold for 30 seconds or more.

Or you can reference this outline of the 15 full body stretches:

  1. Plank Walk Out + Low Runner’s Lunge
  2. Lizard Pose
  3. Cobra Pose
  4. Cat Cow Stretch
  5. Down Dog + Reach Backs
  6. Downdog Hip Opener Kicks
  7. Crescent Lunge to Warrior 1
  8. Humble Warrior + Chest Expansion 
  9. Pyramid Pose
  10. Down Dog to Table Top
  11. Puppy Dog Stretch + Frog Stretch
  12. Scorpion Pose
  13. Outer Glute Stretch + Spinal Twist 
  14. Lying Plow Stretch 
  15. Reverse Table Top

NOW® Sports Supplements for Rest + Recovery

supplements for sore muscles

If you’ve been following my blog for any amount of time, you know I’m a huge fan of NOW® for sports nutrition and quality supplements.

You’ve also probably tried some of my workouts and had a first-hand experience with muscle soreness.

I’m often asked, what I do to recover between workouts. My response:

  1. Stretch (this 10 minute full body stretch includes all of my go-to stretching exercises).
  2. Take these ZMA®Capsules (pictured above) from NOW® almost every night before bed to support muscle soreness and recovery.*

Supplements for Muscle Soreness


A combination of zinc, magnesium and vitamin B-6 designed to maximize absorption and to promote recovery from exercise.*

Why zinc and magnesium for muscle soreness?

  • Zinc plays a central role in the regulation of cellular growth and tissue repair, as well as the maintenance of a healthy immune system.*
  • Magnesium is essential for the maintenance of electrolyte balance, energy production and normal neuromuscular function.*

Because physical activity can increase the need for these two minerals, ZMA® is the ideal supplement to aid in their replenishment.*

recovery supplements for athletes

NOW® has a variety of supplements for rest and recovery.

Another favorite of mine is the Effer-Hydrate electrolyte tablets which I talk more about in this No Equipment 30-Minute HIIT Workout post.

For more of my favorite NOW® natural products, reference these posts: 

If you’d like to try NOW products, you can get $10 OFF your NOWfoods.com purchase of $40 or more using code: NMLNOW10

Receive $10 off your nowfoods.com purchase of $40 or more (before taxes and shipping). Must use coupon code NMLNOW10 in the Promotion Code field at checkout.  Offer only available on nowfoods.com. Some exclusions apply. Limit one coupon code per transaction.  Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

This is a sponsored post in partnership with NOW®. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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Full Body Stretch Routine

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  1. Love this stretch routine and have begun to incorporate it into my workouts at least 3 times a week. Have just completed my second 30 day workout plan of yours and find this a great way to love my muscles again after any of your training sessions. Loving the variety and even some of the ‘holy banana’ moments!

    • Hi Kerry! So glad you enjoyed this full body stretch; 3 times a week, you’re a rockstar! Way to stretch it out! And crushing the 30 day workout plans too! Keep up the great work! – Lindsey

  2. I finally did this routine after seeing you post on Instagram. Thank you! You are so encouraging and energetic in your videos, and I appreciate your expertise as well. I think I now know how to get an effective stretch out of pyramid pose, after having done it for ages!

    • Nice work Sarah! Glad you gave this stretching routine a try — it feels so good (especially if you’re tight and sore)! Pyramid pose is SO GOOD for the hammies! And thank you for following along, I hope you keep coming back for more. -Lindsey