This daily stretching routine eases muscle stiffness, improves flexibility and boosts circulation—and it takes two minutes

A woman stands outside in a park performing a wrist stretch. Her left arm is extended, palm facing up, and her right hand is pulling her fingers back towards her torso. .

You might think of stretching as a task to tick off once you’ve finished your workout.

But stretching every day—regardless of whether or not you’ve hit the gym—offers lots of benefits.

“Daily stretching improves flexibility, making everyday movements such as bending, reaching, and walking easier,” says Melissa Leach, a yoga instructor and strength and conditioning coach at Yoga-Go.

Regular sessions could also improve your circulation, which is especially useful during the winter months when many of us are keeping cosy indoors and moving a bit less.

“That combination of inactivity and cold can leave our joints feeling tighter and more uncomfortable,” says Leach.

“But stretching can help counteract some of the effects of cold weather by boosting circulation, improving flexibility, and easing muscle stiffness.”

Leach adds that a deep, mindful stretch can reduce stress levels, too.

And you can reap these benefits in just two minutes with her five stretches, below, demonstrated by yoga and mobility coach Leanne Lent.

How to do the five-move, two-minute stretch routine

1. Neck and shoulder roll

Time: 30sec

• Sit or stand.
• Roll your shoulders up, back, and down in a clockwise motion five times.
• Roll your shoulders up, back, and down in an anti-clockwise motion five times.
• Tilt your head side to side, holding each side stretch for five seconds

2. Wrist and finger stretch

Time: 20sec

• Straighten one arm in front of you with your palm facing up.
• Use the other hand to gently pull your fingers down and back toward the floor.
• Hold for 10 seconds.
• Repeat on the other side.
• Finish by shaking out your wrists and hands.

3. Cat-cow spine stretch

Time: 30sec

• Start on your hands and knees, with your hands below your shoulders and your knees in line with your hips.
• Inhale as you arch your back, lifting your head and tailbone to perform cow stretch.
• Exhale as you round your spine, tucking your chin and pelvis to perform cat stretch.
• Repeat for 30 seconds.

4. Seated knee hug

• Sit on the edge of a chair or couch and gently pull one knee towards your chest, holding your shin with both hands.
• Hold for 10 seconds.
• Switch sides and repeat.

Time: 20sec

5. Ankle circle

Time: 20sec

• Sit in a chair.
• Lift one foot off the floor.
• Draw clockwise circles with your toes five times
• Draw counter-clockwise circles with your toes five times
• Repeat on the other side.