# Full Body: 9-minute stretching routine

Source: https://stretchminute.com/routines/full-body

Head to toe in one session. Twelve stretches work through the neck and shoulders, the sides, the legs and hips, and finish on the floor for the lower back.

- Length: about 9 minutes at the default pace (12 stretches)
- Category: By body area
- In the app: Free
- When to do it: Any time you want to cover everything in one go.

## Stretches, in order

1. **[Ear to Shoulder](https://stretchminute.com/stretches/ear-to-shoulder)** (20 s each side): Stretches the side of the neck.
2. **[Cross-Body Shoulder Stretch](https://stretchminute.com/stretches/cross-body-shoulder-stretch)** (20 s each side): Stretches the back of the shoulder.
3. **[Overhead Side Reach](https://stretchminute.com/stretches/overhead-side-reach)** (20 s each side): Lengthens the side of the upper back and shoulders.
4. **[Standing Side Bend](https://stretchminute.com/stretches/standing-side-bend)** (20 s each side): Opens the side of the torso and ribs.
5. **[Side Lunge Stretch](https://stretchminute.com/stretches/side-lunge-stretch)** (20 s each side): Stretches the inner thighs.
6. **[Standing Quad Stretch](https://stretchminute.com/stretches/standing-quad-stretch)** (20 s each side): Stretches the front of the thighs.
7. **[Calf Stretch](https://stretchminute.com/stretches/calf-stretch)** (20 s each side): Lengthens the calves.
8. **[Hip Flexor Stretch](https://stretchminute.com/stretches/hip-flexor-stretch)** (25 s each side): Opens the front of the hips, tight from sitting.
9. **[Butterfly Stretch](https://stretchminute.com/stretches/butterfly-stretch)** (30 s): Opens the inner thighs and hips.
10. **[Seated Hamstring Stretch](https://stretchminute.com/stretches/seated-hamstring-stretch)** (25 s each side): Stretches the hamstrings and lower back.
11. **[Knees to Chest](https://stretchminute.com/stretches/knees-to-chest)** (30 s): Gently rounds and relaxes the lower back.
12. **[Lying Knee Rocks](https://stretchminute.com/stretches/lying-knee-rocks)** (30 s): Mobilises the lower back and hips with a gentle twist.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)