--- title: '12 MIN DAILY STRETCH (full body) - for tight muscles, mobility & flexibility' source: 'https://youtube.com/watch?v=itJE4neqDJw' video_id: 'itJE4neqDJw' date: 2026-06-28 duration_sec: 857 --- # 12 MIN DAILY STRETCH (full body) - for tight muscles, mobility & flexibility > Source: [12 MIN DAILY STRETCH (full body) - for tight muscles, mobility & flexibility](https://youtube.com/watch?v=itJE4neqDJw) ## Summary ## Transcript [Music] hey guys welcome back today I'm going to lead you through a quick 12 minute full body stretch this is a great little quick routine that you can throw into your day it's great to do in the morning or in the evening and you could even do this in the midst of your workday just to kind of wake the body up and stretch out that back those legs because we're all sitting down most of the day and stretching is very important you don't need any equipment for this stretch just make sure you can see your screen so you can follow along with me and without further Ado let's get to it all right so we're first going to start off you can do this on the ground or standing up totally up to you but we're going to start off with rolling out the neck [Music] so nice big circles we'll do three one way and then [Music] [Music] switch good and just look from side to side [Music] and up and [Music] [Applause] down right now we're just going to do some side stretches so you will have to do this on the ground you're going to reach up and over reaching those fingertips to the wall really feeling that stretch along the side side sink into the supporting [Music] hip and [Music] switch and switch [Music] last [Music] time good we're going to stand up next we're going to stretch out our hamstrings so the idea here is to hinge at the hips and send that booty back reach those fingertips out forward you're going to hold here stretch those legs feel the stretch in those hamstrings and then come down bounce it out and come back up really think about sending that booty backwards so you feel that stretch in those hamstrings [Music] [Music] [Music] [Music] [Music] last time here good we're going to come down onto the ground we're going to start off in a child's pose reaching you're going to reach from side to side so hold one [Music] side and switch to the other side really feel that stretch in your side and back to Center you're going to roll through your spine here nice and slow into a cobra pose so sink those hips down into the floor and keep that chest nice and open [Music] and press [Music] back reach to one [Music] side other [Music] side back to Center roll through to COBRA good and come up we're going to come up into a lunge so your back toe is popped we're going to twist and [Music] open goad and place that hand on the inside of your foot and you're going to let this knee drop out to the side if it's more comfortable for you you can drop that back leg and you're just going to let this hip fall so you're really going to feel that stretch in your hip [Music] here go ahead and bring it back to Center you're going to drop that back back knee pop yourself up on your knee you're really going to feel that stretch in this hip flexor if you want to increase the stretch you're going to reach this same arm up you're going to reach up and [Music] over really sink deep into this lunge [Music] good moving through Center you're going to step through Plank and we're just going to do the other side so bring that leg up into a lunge back leg is straight and we're going to twist [Music] don't forget to breathe in these positions make sure you're taking nice deep belly [Music] breaths go ahead and bring that hand on the inside of this foot and you're going to drop that hip outward [Music] [Music] good come back up to a lunge back leg is down hands are up on the knee really sinking into this lunge and if you want to increase the stretch reach that arm up and over [Music] [Music] [Music] good we're going to lie on our backs next hello Little Miss Jazz we're going to twist so if you could move that would be great one leg over you guys know the drill hands are out in a t position and you're going to look towards the opposite wall [Music] so pressing that shoulder into the floor allowing this leg to feel nice and [Music] heavy good and we're going to switch nice and slow coming through Center [Music] [Music] good we're going to stay here on our backs and we're going to stretch out our glute so choose a side leg comes up and over you're crossing the leg pressing this knee outward but bringing them both close to your chest I find it helpful to keep this hand on my knee just so that I'm making sure that I'm feeling that stretch in that glute properly keeping those hips Square [Music] [Music] good and we're going to switch [Music] really try to press this knee outward and then pull with your other hand to bring your knees close [Music] all right we're coming up you can do this standing up or on your knees we're going to stretch out our chest so hands are behind you they are clasped just like so you're going to stretch those arms and press those biceps away from you so you're opening the chest and feeling the stretch across the front of your arms and down your [Music] biceps try to press those shoulders down take some nice deep breaths all right last little bit here you're going to come up onto your feet you're going to hug yourself around your knees and you're going to press that lower back up to the ceiling while holding your arms where they are so you're really stretching out that lower back you're going to hold here just for a few seconds take a few nice deep breaths and then release and do it again [Music] last one you're going to place your hands on the mat nice deep Bend stretch it up Bend and roll it up nice and slow and that is it guys I hope you enjoyed this quick 12 minute full body stretch this is such a great routine to just get your body moving first thing in the morning or to just stretch it out after a long day I hope you guys enjoyed this one if you did make sure to give it a thumbs up and don't forget you can download your 7-Day free trial of the madfit app where there are personalized workout programs in the description down below I hope you guys enjoyed this one and I will see you guys very soon bye a [Music]