25 Restorative Stretching Workouts to Relax Your Body

Muscle tightness, mental fatigue, and general physical tension can weigh us down more than we realize. Whether you sit for hours at a desk, carry stress in your shoulders, or simply wake up stiff in the mornings, your body is begging for one thing: restoration. And no, it doesn’t require a fancy gym membership, expensive gear, or an intense fitness regime. Just a few simple, restorative stretches can help you melt away stress and move through your day with ease.Restorative stretching is a gentle, calming approach to movement. It’s perfect for beginners, those recovering from intense exercise, or anyone simply needing a little more peace in their body. These 25 beginner-friendly stretches are designed to soothe sore muscles, increase mobility, and relax both body and mind. Let’s dive into each one so you can start feeling better—one breath at a time.

1. Reclined Bound Angle Pose (Supta Baddha Konasana)

• Gently opens tight hips and inner thighs
• Promotes deep breathing and nervous system calm
• Perfect for winding down at night

This deeply calming pose is as relaxing as it sounds. Lay on your back, bring the soles of your feet together, and let your knees fall open. Support them with pillows or yoga blocks if needed. Place your hands on your belly or by your sides and close your eyes. Let your breath naturally deepen as your hips open and tension gently melts away. Stay here for 2–5 minutes.

2. Seated Forward Fold

• Loosens hamstrings and lower back
• Promotes a grounded, quiet mind
• Enhances spine flexibility

Sit with legs extended forward. On an exhale, hinge at the hips and fold forward, reaching for your shins, ankles, or feet—wherever your flexibility allows. Let your back round gently and your head drop. Focus on relaxing into the stretch, not forcing it. Stay for up to 2 minutes, breathing deeply into your lower back.

3. Child’s Pose (Balasana)

• Stretches spine, hips, and shoulders
• Calms the nervous system
• Ideal for in-between work breaks

Kneel with your big toes touching and knees wide. Fold your torso forward and rest your forehead on the mat or a pillow. Extend your arms forward or let them rest by your sides. This pose is a full-body hug that tells your body, “You’re safe.” Stay as long as you’d like—seriously.

4. Legs Up the Wall (Viparita Karani)

• Reduces leg swelling and improves circulation
• Calms anxiety and fatigue
• Perfect for end-of-day relaxation

Lie on your back near a wall and extend your legs straight up, resting them on the wall. Scoot close so your hips are near the base. Rest your arms out to the sides and let gravity do the work. Stay for 5–10 minutes. This pose helps drain lymph and calm the nervous system. It’s like hitting the reset button.

5. Supine Spinal Twist

• Loosens lower back and spine
• Aids digestion and relieves tension
• Supports spinal alignment

Lying on your back, bring one knee to your chest, then let it drop across your body. Extend the opposite arm and look toward it for a deeper spinal twist. Hold for 30 seconds to a minute and switch sides. This twist is grounding, detoxifying, and surprisingly soothing.

6. Cat-Cow Stretch

• Increases spinal mobility
• Reduces stiffness and back discomfort
• Coordinates breath with movement

Come to all fours. Inhale to arch your back (cow pose), lifting your head and tailbone. Exhale to round your back (cat pose), tucking your chin. Move slowly and with your breath, feeling every part of your spine respond. Repeat for 1–2 minutes.

7. Standing Forward Fold

• Releases tight hamstrings and back
• Promotes relaxation and inner calm
• Can be done anywhere, anytime

Stand tall, exhale, and fold forward from your hips. Let your head hang and knees soften. Hold your elbows or place hands on the floor or shins. Stay here for 30–60 seconds, gently swaying if it feels good. Let gravity stretch your spine while you breathe deeply.

8. Thread the Needle Pose

• Opens shoulders and upper back
• Relieves neck and spine tension
• Calms your thoughts

From all fours, slide your right arm under your left arm, allowing your right shoulder and temple to rest on the floor. Extend your left arm forward or wrap it behind your back. Breathe deeply for 1–2 minutes, then switch sides.

9. Sphinx Pose

• Gentle lower back activation
• Improves posture and core awareness
• A mild, energizing backbend

Lie on your belly and bring your elbows under your shoulders, forearms flat on the floor. Gently lift your chest and gaze forward, avoiding strain. Stay for 30–60 seconds. This stretch encourages spinal health and gently strengthens the back.

10. Butterfly Stretch

• Opens hips and groin
• Eases pelvic tension
• Promotes deep hip mobility

Sit up tall and bring the soles of your feet together, allowing your knees to drop outward. Hold your feet and gently lean forward. Don’t push—just let gravity work. Hold for 1–2 minutes.

11. Happy Baby Pose

• Loosens hips and lower back
• Calms the mind and reduces anxiety
• Supports spinal decompression

Lie on your back, bend your knees, and hold the outsides of your feet with your hands. Draw your knees toward your armpits and gently rock side to side. Stay here for up to a minute to relax your hips and spine.

12. Side-Lying Quad Stretch

• Stretches thighs and hip flexors
• Good for runners or long-time sitters
• Easy to do on your bed or mat

Lie on your side, grab your top foot, and pull it gently toward your glutes. Keep your knees aligned and hips stacked. Hold for 30 seconds, then switch sides.

13. Wrist & Finger Stretch

• Eases tech-related tension
• Improves circulation in hands and arms
• Great during work breaks

Extend one arm forward, palm up, and gently pull back on your fingers with the opposite hand. Hold for 20–30 seconds, then switch. Roll your wrists slowly in circles to finish.

14. Neck Rolls and Tilts

• Relieves cervical tension
• Reduces headaches
• Enhances mobility and ease

Sit or stand comfortably. Drop your ear to one shoulder, then slowly roll your chin across your chest to the other side. Do 3–4 slow rolls in each direction. Combine with deep breathing for even greater release.

15. Shoulder Rolls and Chest Openers

• Unwinds slouched posture
• Enhances upper body openness
• Boosts energy and breath depth

Lift your shoulders up, back, and down in smooth circles. Then clasp your hands behind you, open your chest, and gently pull your shoulders together. Hold for 30 seconds. This counteracts hours of desk work beautifully.

16. Knee-to-Chest Stretch

• Relieves lower back pressure
• Improves hip and lumbar flexibility
• Soothing before bedtime

Lying on your back, draw one knee into your chest and hold. Keep the opposite leg extended or bent. Hold for 30 seconds and switch. Then hug both knees in for an even deeper release.

17. Seated Side Stretch

• Opens ribs and waist
• Supports deeper breathing
• Loosens tight obliques

Sit cross-legged. Raise one arm overhead and lean to the opposite side. Hold for 30 seconds and switch. This is a fantastic way to improve posture and stretch muscles often overlooked.

18. Supported Bridge Pose

• Gentle chest and hip opener
• Strengthens glutes and lower back
• Calming for the nervous system

Lie on your back, knees bent, feet hip-width apart. Lift your hips and place a block or pillow under your sacrum. Rest here for 1–2 minutes, letting gravity ease your hips and spine.

19. Reclined Hamstring Stretch

• Improves flexibility in the back of the legs
• Prevents lower back strain
• Perfect post-walk or post-run

Use a yoga strap or towel around one foot. Keep the opposite leg flat or bent. Gently pull the raised leg toward you, holding for 30 seconds per side. Breathe fully.

20. Ankle Circles and Flexes

• Improves ankle mobility and circulation
• Reduces foot tension
• Ideal before or after walking

Sit or lie down. Circle each ankle 10 times in each direction. Then point and flex your toes 10–15 times. Great to wake up the feet.

21. Seated Neck and Shoulder Stretch

• Combats tech neck
• Targets deep cervical and shoulder tension
• Enhances daily posture awareness

Sitting tall, place one hand under your seat and gently tilt your head away. Use your free hand to deepen the stretch if needed. Hold for 30 seconds per side.

22. Standing Side Bend

• Opens the lateral body
• Encourages rib expansion and breathing
• Invigorates without overexerting

Stand tall, raise one arm overhead, and gently lean to the side. Keep hips stable. Hold for 30 seconds and switch sides. Easy to do during a break.

23. Lying Full Body Stretch

• Reawakens the body gently
• Releases morning tension
• Enhances body awareness

Lying on your back, extend your arms overhead and your toes in the opposite direction. Stretch from fingers to toes. Inhale deeply and hold for a few seconds, then release.

24. Supine Figure Four Stretch

• Opens hips and glutes
• Eases sciatic nerve pressure
• Encourages spinal release

Lie on your back, cross one ankle over the opposite knee. Gently pull the bottom leg toward you. Hold for 30–60 seconds per side.

25. Corpse Pose (Savasana)

• Full body and mind integration
• Deep relaxation and stress relief
• Encourages healing and stillness

Lie flat on your back, arms at your sides, palms up. Let your whole body relax into the floor. Breathe naturally. Stay for 5–10 minutes. This is the ultimate way to seal your restorative session.

Conclusion

Your body speaks to you through tension, aches, and fatigue. These 25 restorative stretches are your chance to listen—and respond with care. No equipment. No pressure. Just consistent, mindful movement.Whether you add one stretch a day or flow through several in one sitting, you’re offering your body and mind the release they deserve. With time, these gentle movements lead to better sleep, less pain, and a more present, connected version of yourself.