Move · Videos · Stretching · 6 min

5-Minute Standing Full-Body Stretch

5-Minute Standing Full-Body Stretch — video by Caroline Jordan Play · 6:24

Video by Caroline Jordan on YouTube · Open on YouTube

A quick, all-standing stretch you can do anywhere: arm swings, side bends, wide forward fold, standing figure-4, inner-thigh lunge, hip flexor and quad stretches, then shoulder and triceps stretches. Handy for a quick break from the desk.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Arm swings, stepping side to side, then standing side bends with the arms overhead, each side. 0:32
  2. Wide-leg forward fold: hinge at the hips, let the upper body hang and sway side to side if it feels good. 1:24
  3. Standing figure-4: ankle over the opposite knee, sit back; hold a chair or wall for balance; each side. 1:45
  4. Inner thighs: step wide into a side lunge and sit the hips back, then the other side. 2:20
  5. Lunging hip flexor stretch, pelvis tucked and glute squeezed, then a standing quad stretch with knees together. 2:57
  6. Shoulders: arm across the chest, a triceps stretch, then hinge forward with hands on a chair or clasped behind. 4:06

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold a chair or wall for balance in the figure-4 and quad stretches
  • In the quad stretch keep the knees together and squeeze your glute
  • Tuck the pelvis and squeeze the back glute in the lunging hip flexor stretch

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlunging hip flexor and inner-thigh stretches, figure-4
  • Knees takes loadside and forward lunge holds, one-leg figure-4 and quad
  • Shoulders movesarm swings, arm-cross, triceps and chair stretches
  • Lower back movesside bends, wide-leg forward fold, hinge
  • Ankles & feet movesstanding on one leg, lunge holds
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a chair or wall for balance in the figure-4 and quad stretches

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Caroline Jordan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety