Standing Stretches (Follow-Along Videos)

Standing stretches work because they support how your body is actually built to function during the day: upright, moving and weight-bearing.

When you stay in one position too long, muscles and connective tissue become less hydrated, joints move through a smaller range and the nervous system starts to treat certain positions as “unsafe,” which shows up as stiffness or tension. Gentle standing stretches reintroduce movement through those ranges, helping joints stay lubricated, tissues glide more easily and muscles share load instead of one area doing all the work.

Standing stretches also help balance tension across the body. Standing positions encourage your hips, legs and trunk to work together, which supports upright posture and reduces the low-level overactivation that often builds up from sitting or repetitive tasks. Because the movements are slow and controlled, they send calming input to the nervous system, which can reduce protective muscle guarding and make movement feel easier again.

On a practical level, standing stretches are easy to fit into your day. Many people also notice improved focus and energy afterward, not because anything dramatic changed, but because their body feels less heavy and restricted.

For most people, the biggest barrier to improved flexibility and mobility is finding time to stretch and move consistently. The best part about standing stretches is that you can do them at your desk, beside your bed, at the gym, in the park or anywhere you have a few feet of space. They are quick to perform and require no equipment. You don't need a gym, a yoga mat or an hour of free time; you just need a few minutes, several times a day, to see positive results from standing stretches.

Regular standing stretching can help reduce stiffness, improve mobility and balance tension throughout the body. Many people notice improved posture, easier breathing and more comfort in the hips, back, shoulders and neck. Standing stretches can also support focus and energy by increasing circulation and giving your nervous system a break from staying in one position.

The key to feeling looser and moving better is consistency, not duration. I recommend implementing a standing stretch break every hour for 3-5 minutes. This keeps blood flowing and prevents stiffness from setting in. Aim for a minimum of 30 seconds per stretch when targeting specific tightness like hamstrings or hips.

If you are on your feet for long hours, you must prioritize the lower legs and feet. I recommend focusing on Full Body Stretch, Heel Lifts, Figure 4 Stretch, Quad Stretch, Hamstring Stretch and Forward Fold. These will help boost circulation and prevent stiffness that leads to sore feet and achy knees.

Yes, they are highly effective for tension relief, boosting circulation and habit building. The main difference is standing stretches are very accessibile, which means you're more likely to do them consistently. However, if you need help balancing or want to target specific muscles more deeply, you may want to explore seated or grounded stretches.

Always consult a healthcare professional before starting any new stretching routine or if you have specific medical concerns. That being said, many people with lower back pain find standing stretches helpful because they're a simple way to move and lubricate the joints. Slow, controlled movement can help improve comfort over time. It's important to stay within a pain-free range, avoid forcing positions and stop any movement that increases symptoms.

No. That is the beauty of standing stretches! You do not need any special equipment. Most stretches work best barefoot or in socksto improve foot mobility, but you can certainly do them in normal footwear (not high heels though, please take them off!). The only time I recommend a prop is using a wall or counter for balance during single-leg stretches (like the Quad Stretch) to ensure safety and stability.

My standing stretch classes are follow-along videos where you move in real time with my guided instruction. Each class leads you through a sequence of standing stretches designed to be simple, accessible and easy to follow. You can choose a class based on how much time you have and move at your own pace.