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Improving your mobility doesn’t require long workouts or complicated routines. Sometimes a few well-chosen stretches—done consistently—can make all the difference.
Someone who’s living proof of this is Jenny White, Pilates instructor and founder of The Kai Life, who uses a 15-minute daily stretching routine to tackle stiffness.
“This 15-minute routine is currently my personal go-to for easing daily tension, restoring mobility, and helping people feel more at home in their bodies,” she tells Fit&Well. “It’s accessible to all levels and easy to incorporate into busy days.”
Try the simple nine-move routine below for a gentle but effective full-body reset. Each move should be done for the recommended reps before moving straight onto the next exercise.
1. Standing breathing and arm circles
Reps: 8-10
How to do it:
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Stand with your feet hip-width apart.
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Inhale as you sweep your arms forward and overhead.
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Exhale as you circle them back down.
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Optional: Add gentle neck rolls in between.
How it helps: “I always start with breath and posture,” says White. “It reconnects you to your body and calms your nervous system.”
2. Standing roll down
Reps: 3-5
How to do it:
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Stand with a soft bend in your knees.
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Inhale to prepare, then exhale and as you tuck your chin toward your chest and slowly roll down, one vertebra at a time, to touch your toes or shins.
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Inhale at the bottom of your roll down.
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Exhale as you slowly unroll back up.
How it helps: This is White’s go-to for decompressing the spine and gently waking up the muscles in her back.
3. Cat-cow
Reps: 8-10
How to do it:
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Start on your hands and knees in tabletop position, with your wrists under your shoulders and your knees under your hips.
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Inhale and arch your spine, lifting your tailbone, chest and chin, and gaze forward.
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Exhale and round your spine, tucking your chin and pelvis.
How it helps: White calls cat-cow “a staple for spinal mobility and releasing tension”.
4. Thread the needle
Reps: 4-6 each side
How to do it:
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From your hands and knees, inhale as you raise your right arm overhead, turning your torso and stretching your chest.
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Look up at the lifted hand.
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Exhale as you thread your right arm under your body and between your left arm and left leg, resting your shoulder and your temple on the floor (if your mobility allows).
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Stay here for three to five breaths, then return to tabletop position and switch sides.
How it helps: “This one helps gently open the upper back and shoulders, especially if you’re at a desk or on your phone all day,” says White.
5. Seated forward fold
Reps: 3
How to do it:
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Sit upright with your legs extended in front of you, with your knees slightly bent.
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Inhale and lengthen your spine.
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Exhale as you gently hinge forward from your hips, letting your head and arms relax over your legs.
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Rest your hands on your shins, feet or the floor.
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Avoid forcing the movement and let gravity gently guide your stretch.
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Stay for six to 10 deep breaths.
How it helps: This stretch releases tension in your hamstrings and gives your nervous system a gentle reset.
6. Hip roll
Reps: 5-8
How to do it:
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Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
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Inhale as you slowly lift your hips into a bridge.
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Pause at the top for a breath or two, relaxing your glutes but keeping your core engaged.
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Exhale, roll back down slowly.
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Optional modification: Place a yoga block (vertically) under your pelvis to hold the top position instead
How it helps: “I love using this to mobilize the lower spine,” White says. “It’s super gentle and effective.”
7. Legs up the wall
Reps: 1-2
How to do it:
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Lie on your back and raise your legs so they hang vertically in the air.
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Alternatively, position your hips close to a wall and rest your legs up on the wall.
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Bend your knees slightly if you need to.
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Place your hands on your belly to feel your breath.
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Close your eyes and breathe deeply.
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Optional: Add gentle ankle rolls, or flex and point the feet.
How it helps: “This is a gentle inversion to reduce tension, improve circulation and calm your nervous system,” White explains. “I recommend it to nearly everyone.”
8. Supine twist and hug
Reps: 5-6 each side
How to do it:
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Lie on your back and hug your knees to your chest.
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Drop your knees to the right.
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If it’s comfortable for your neck and spine, turn your head gently to the left.
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Return to the center and repeat on the other side.
How it helps: White loves this “as a gentle reset to the spine, and to unwind the lower back.”
9. Supine belly breathing and full-body stretch
Reps: 1
How to do it:
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Lie on your back in a reclined butterfly with the soles of feet together and your knees out to the sides.
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Place one hand on your belly and one on your chest.
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Inhale fully into your belly for five deep breaths.
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Finish with a full-body stretch—reaching your arms overhead and with your legs stretched out long.
How it helps: According to White, “ending with breath and softening helps shift your nervous system into rest and repair.”