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It’s time to let go of something (or someone) you’ve outgrown.The value of stretching has likely been drilled into your brain over the years, but that knowledge doesn’t make it any less tempting to skip your post-workout cooldown moves or morning mobility flow. With so many work, social, and familial commitments, who has the time for a 15-plus-minute stretch routine, anyway?

Your solution: Full-body stretches, moves that target multiple muscle groups at one time and, in turn, save the day when your schedule’s fully booked.

Why full-body stretches are important

To get scientific, stretching occurs when your brain and body work together to position your body in a way that creates a tensile or “pulling” force applied to a targeted muscle or group of muscles, says Leada Malek, DPT, SCS, CSCS, a physical therapist, board-certified sports clinical specialist, and the author of Science of Stretch. 

With time and consistency, your body may adapt to this force, often improving flexibility and the joint range of motion allowed by the affected muscles. That means a regular full-body stretch routine will likely improve mobility, which, in turn, can positively affect daily functioning, Malek explains. The better mobility you have, the easier basic movement patterns like squatting, hinging, lunging, pushing, and pulling become.

“Other perks [of consistent stretching] include reduction in sedentary activity, improved neuromuscular control, positive effects on mental health, pain reduction, and things like possible improvements in sleep quality, nerve-related pain, and work-related pain (desk jobs),” she says.

Though stretching any part of your body is beneficial, it’s essential to take a holistic approach.

“Addressing the whole body can help address mobility in multiple regions, which can sometimes affect the area that feels restricted or present with ‘tightness,’” Malek says. “Plus, it just encourages movement in more areas of the body, which can be helpful for joint health.

Some full-body stretches also move your body through multiple planes of motion that you utilize in sports and everyday life—not just the sagittal plane (think: forward and backward), Malek says.

“In sports, multi-planar and multi-joint movement is a huge piece. Including a full-body stretch can help transfer into movements relevant for an activity (i.e., sprinting or playing tennis),” she adds. “For daily function, think of reaching to put something in a cabinet overhead, for example. Stretching your shoulder muscles can help, but including some rotation and extension in the spine and extension in the hips can encourage just that much more.”

The best full-body stretches out there

To nab those benefits, incorporate Malek’s favorite full-body stretches (also featured in her book) into your routine. Generally, you’ll want to hold each stretch for 15 to 60 seconds, completing one to three sets, she says. Alternatively, you can gently work in and out of the stretch for 10 to 15 reps (about 20 seconds), completing two sets.

Remember to maintain a relaxed breath and exhale through the holds, she suggests.

1. World’s greatest stretch

You can probably guess from the name: The world’s greatest stretch is one of the best full-body stretches you can practice. This move stretches your hips, ankles, and thoracic spine, Malek says.

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1. Start in a high plank position with your feet hip-width apart and your shoulders stacked with your wrists.
2. Step your right foot forward and place it on the ground on the outside of your right hand.
3. Keeping your hips square, lift your right hand off the ground and drive it up toward the ceiling as far as comfortable, rotating your spine to the right at the same time. Allow your gaze to follow your fingertips.
4. To modify, bend your left leg and rest your knee on the ground.
5. Hold for 15 to 60 seconds.
6. Switch sides and repeat.

2. Scorpion

You’ll target your chest, spine, and hips with this full-body stretch, Malek says. The move does require control throughout your trunk, so remember to keep your core engaged to prevent your back from overarching, she advises.

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1. Lie face-down on the floor with your legs fully extended and toes tucked.
2. Extend your left arm out to the side at shoulder height and bend your right arm, with your palm flat on the floor next to your chest and your elbow tucked into your side.
3. Bend your right knee to a roughly 90-degree angle. Keeping your left arm extended and right knee bent, lift your right thigh off the ground.
4. Then, reach your right foot to the floor on the outside of your left leg, rotating through the spine. Use the bent arm to help control the speed and depth of the stretch. Gaze toward the right.
5. Hold for 15 to 60 seconds.
6. Switch sides and repeat.

3. Adductor thread the needle

This two-in-one stretch combines a classic thread the needle with an adductor stretch, targeting your spine, chest, and