5 Essential Static Stretches to Relieve Muscle Tension and Improve Flexibility

Tight hips? Stiff calves? If you rarely stretch, you’re not alone. However, incorporating stretching into your routine is a simple yet effective way to loosen tight muscles and enhance flexibility.

While dynamic stretching involves moving through a range of motion, static stretching focuses on lengthening muscles by holding positions for an extended period.

“It isolates specific muscles for targeted flexibility improvements and promotes deeper relaxation,” explains Rachele Gilman, stretchologist and co-founder of the luxury wellness retreat Eat Move Sleep. “Save static stretching for after a workout to enhance recovery and improve long-term flexibility.”

Stretching should never be painful, but slight discomfort is normal. If you’re looking to reduce muscle stiffness, boost flexibility, or increase your range of motion, try these five static stretches recommended by Rachele.

1. Prone Figure-Four Stretch
Benefits:
Sitting for long periods or engaging in intense workouts can cause tightness in the hips and glutes. This stretch helps release tension, improve hip mobility, and even alleviate sciatica symptoms.

How to Do It:
Lie on your back with knees bent and feet flat on the floor.
Cross your right ankle over your left thigh, just above the knee.
Thread your right arm through the gap between your legs and hold your left thigh or just below the knee.
Gently pull your left thigh toward your chest until you feel a stretch in your right hip and glute.
Hold for 30–45 seconds, then switch sides. Repeat 2–3 times per leg.
2. Seated Spinal Twist
Benefits:
This stretch is perfect for relieving back stiffness caused by long hours at a desk. It improves spinal mobility, alleviates tension, and even aids digestion.

How to Do It:
Sit on the floor with legs extended. Bend your right knee and place your right foot outside your left thigh.
If needed, bend your left knee for comfort.
Place your left elbow on the outside of your right knee and your right hand on the floor behind you for support.
Gently press your elbow against your knee and twist your torso to the right, looking over your shoulder.
Inhale to lengthen your spine, and exhale to deepen the twist.
Hold for 30–45 seconds, then switch sides. Repeat twice per side.
3. Forward Fold with Bent Knees
Benefits:
This stretch targets the entire back of your body, decompressing the spine and improving flexibility in the hamstrings and lower back. It also promotes relaxation.

How to Do It:
Stand with feet hip-width apart and slightly bend your knees.
Hinge at the hips and fold forward, resting your torso on your thighs.
Let your arms dangle or hold opposite elbows for support.
Keep your head and neck relaxed, distributing weight evenly across your feet.
If comfortable, gently sway side to side for a deeper stretch.
Hold for 45–60 seconds, then slowly roll up to standing. Repeat 2–3 times.
4. Standing Hamstring Stretch
Benefits:
This classic stretch enhances hamstring flexibility, improves posture, and reduces lower back tension. It can also help relieve sciatic nerve discomfort.

How to Do It:
Stand with feet hip-width apart.
Place your right heel on an elevated surface (step, bench, or chair).
Keep your leg straight but avoid locking the knee. Flex your foot, pointing toes upward.
Hinge forward at the hips while keeping your back straight.
Rest hands on your supporting leg or reach toward your toes if possible.
Hold for 30–45 seconds, then switch legs. Repeat 2–3 times per side.
5. Standing IT Band Stretch
Benefits:
This stretch relieves tension in the outer thigh and helps prevent knee pain by improving hip mobility. It’s particularly useful for those experiencing IT band syndrome.

How to Do It:
Stand tall with feet together and cross your right leg behind your left.
Extend your right arm overhead and lean your upper body to the left.
Feel the stretch along your right side and outer thigh.
Keep both feet flat on the floor and, for a deeper stretch, gently press your hip outward.
Hold for 30–45 seconds, then return to center and switch sides. Repeat twice per side.
Stretch Your Way to Better Mobility
Incorporating these static stretches into your routine can help alleviate stiffness, enhance flexibility, and improve overall mobility. Whether you’re winding down after a workout or just looking for ways to relieve muscle tightness, these simple yet effective stretches can make a significant difference in how your body feels and moves.

So take a few minutes each day to stretch—it’s a small habit that offers big benefits for your body!