5 Relaxing Stretching Workouts for Pain Relief (2025 Guide)

Let’s be honest—life’s busy, stress is constant, and our bodies pay the price. Whether it’s from long hours hunched over a laptop, running after little ones, or just everyday wear and tear, aches and stiffness creep in without warning. Here’s the good news: you don’t need fancy equipment or an expensive massage therapist to find relief. Sometimes, the best remedy is the simplest one—relaxing stretching workouts.According to a recent study in the Journal of Bodywork and Movement Therapies, just 10–15 minutes of daily stretching can reduce chronic pain and improve flexibility significantly. Think of it as your body’s gentle reboot. Stretching encourages blood flow, eases muscular knots, calms your nervous system, and reconnects you to your breath. And the best part? You can do it in your pajamas on your living room floor.In this guide, I’ll walk you through five beginner-friendly, deeply restorative stretches that you can use anytime you need to unwind and let go of pain. These aren’t athletic or advanced—they’re slow, supported, and blissfully gentle. Let’s dive into movement that feels like a hug for your muscles.

1. Supine Twist (Spinal Release Stretch)

When your lower back feels stiff or your spine seems compressed from sitting too long, the Supine Twist offers a simple, powerful release.Lie flat on your back, draw your knees to your chest, and gently lower them to one side while keeping your shoulders rooted to the floor. Extend your arms out into a T-shape and turn your head in the opposite direction of your knees. Breathe slowly and deeply.This position targets the lumbar spine, obliques, and hips—areas that tighten during stress or sedentary activity. It’s an amazing way to decompress the spine and let your body reset after a long day. Try holding for 1–3 minutes on each side.If you want even more support, place a cushion under your knees for added comfort. Remember, the goal isn’t to force the twist—it’s to relax into it, allowing gravity to do the work while your muscles soften.This gentle twist is also fantastic for stimulating digestion, making it an ideal stretch after meals or before bed.

2. Reclined Butterfly Pose (Hip and Groin Opener)

Tight hips? You’re not alone. Between sitting, driving, and working, our hips rarely get the space to fully open. Reclined Butterfly Pose, also called Supta Baddha Konasana, gently addresses that.Start by lying on your back and bringing the soles of your feet together, letting your knees fall open like the pages of a book. Place pillows or blocks under your knees for extra support, and allow your arms to rest by your sides, palms up.This pose is a deep hip and groin opener, perfect for improving flexibility in the inner thighs and releasing built-up tension from emotional or physical stress (yes, hips carry a lot of it!).It also supports your parasympathetic nervous system—the part of your body responsible for rest and digestion—making it deeply calming. Stay in this stretch for 3–5 minutes while breathing slowly.If your mind wanders or anxiety rises, return your attention to your breath. Let this be a mini meditation—a pause that recharges both body and mind.

3. Child’s Pose with Side Reach (Lower Back & Lats Stretch)

Child’s Pose is a classic for a reason—it’s like a warm, comforting hug for your spine. Add a side stretch, and you’ve got a two-in-one tension reliever.Start on your hands and knees. Sink your hips back onto your heels and stretch your arms forward, forehead resting on the mat. Once settled, walk your hands over to one side—say, the right—for a deeper stretch along your left side. After a few breaths, walk your hands to the other side.This movement targets the latissimus dorsi, spine, and hips, areas that often hold unconscious tension. It also helps with posture correction and gentle spinal decompression.Try incorporating this pose into your morning or evening routine. It’s incredibly grounding, especially if you’ve had a high-stress day or feel overwhelmed.Child’s Pose also encourages diaphragmatic breathing, where the breath expands your belly instead of your chest. This form of breathing is proven to reduce cortisol (your stress hormone), making this stretch not just relaxing—but healing.

4. Neck & Shoulder Rolls (Upper Tension Release)

If you’ve ever said, “I carry all my stress in my shoulders,” this one’s for you.Neck and shoulder rolls are subtle but surprisingly powerful. Begin seated or standing tall. Drop your chin to your chest and roll your head slowly to one side, then the other. Follow up with circular shoulder rolls forward and back.These movements break up muscular adhesions, improve circulation, and release built-up stress from tech neck, poor posture, or emotional strain. The motion is gentle—think molasses, not sprinting.Do this stretch anytime tension builds up—during work breaks, after driving, or before sleep. Pair it with a few shoulder shrugs or gentle ear-to-shoulder stretches for a full upper body reset.The best part? You can do these anywhere—at your desk, in bed, even in the shower. Just 2–3 minutes a few times a day can prevent stiffness and encourage lasting pain relief.

5. Legs-Up-The-Wall Pose (Restorative Inversion)

This one feels like magic.Legs-Up-The-Wall Pose (Viparita Karani) is one of the most restorative stretches out there. Simply lie on your back with your legs extended up a wall, forming an L-shape. You can place a cushion under your hips for added support.This pose is known for its inversion benefits—it promotes blood flow from the legs back to the heart, reduces swelling, and relieves tired feet. But it also releases the lower back and hamstrings without strain.More importantly, it switches your body from “fight or flight” to “rest and digest.” You’ll feel a wave of calm after just a few breaths.Hold for 5–10 minutes if possible. Use this time to play soft music, close your eyes, and disconnect from everything. Your nervous system will thank you.And yes—it’s the perfect pre-bedtime stretch. It slows down the day and invites deep, restful sleep.

Conclusion

Stretching doesn’t have to be complicated, intense, or time-consuming to be effective. Sometimes, the gentlest moves offer the greatest relief. These 5 relaxing stretching workouts are simple, calming, and beginner-friendly—designed for real life and real bodies.Whether you’re waking up stiff, unwinding after work, or just need a moment of peace in a hectic day, these stretches provide a path back to your body—a chance to soften, release, and breathe.