Stretching for flexibility and mobility
Stretching is a simple yet powerful way to support overall well-being. It helps maintain flexibility, improve range of motion and reduce stiffness. Stretching is especially important if you spend long hours sitting or repeating the same movements. The Whole U has shared strategies and routines to make stretching an accessible part of daily life, whether you’re preparing for activity, recovering afterward or simply taking a pause in your workday.
Why stretch?
- Increases flexibility and mobility
- Reduces muscle tightness and soreness
- Improves posture and circulation
- Enhances performance in physical activity
- Supports relaxation and stress relief
Types of stretching
Static stretching
Static stretches are held for 15–60 seconds, allowing muscles to lengthen gradually.
They are best performed:
- Post-workout to cool down
- Before bed to ease tension and promote restful sleep
Examples: hamstring stretch, seated forward fold, quad stretch. Learn more from The Whole U’s Stretching Basics Guide.
Dynamic stretching
Dynamic stretching uses controlled, active movements that prepare muscles and joints for activity.
They are ideal:
- Before exercise or sports
- As part of a morning routine to energize the body
Examples: leg swings, walking lunges, torso rotations. Try The Whole U’s Dynamic Warm-Up Routine.
Everyday stretching
You don’t need a long session to benefit. Try short, daily mini-sessions targeting key areas:
- Neck & Shoulders: Counteract computer posture and release tension
- Hips: Loosen tightness from prolonged sitting
- Lower Back: Support spinal health and comfort
Incorporate these stretches into micro-breaks throughout your workday. Even 2–3 minutes can make a difference. Explore The Whole U’s Desk Stretches for ideas you can use anytime.
Tips for safe stretching
- Warm up lightly before stretching (walk, march in place)
- Never force a stretch—mild tension is enough
- Breathe deeply to enhance relaxation and oxygen flow
- Consistency matters more than intensity
Stretch with The Whole U
From desk stretches to guided routines, The Whole U offers resources to help UW employees build flexibility and find balance. Whether you’re looking for energizing warm-ups, post-workout cooldowns or calming evening stretches, there’s something for every body and every schedule.