Movement - The Perfect Stretching Routine

Health Benefits

  • Enhanced flexibility
  • Reduced injury
  • Reduced cancer risk
  • Improved mental health
  • Enhanced overall wellness


Stretching prior to exercise has many benefits. The research on stretching has focused on reduced injury, improved athletic performance, less muscle soreness, and increased range of motion. Adding stretching into any exercise program will also help enhance other benefits you get with exercise such as reducing your cancer risk. The problem with stretching is that unless you are a seasoned athlete, it’s sometimes hard to figure out exactly what stretches are important. The good news is that this Action Step features a video demonstration of the stretches we’d like you to do. Every day you’ll receive the same video so by the time you are done with this Action Step, you’ll have this stretching routine down pat. We are calling this the Perfect Stretching Routine but we realize that nothing’s perfect—although we think this comes pretty close.


During this Action Step you will be given a video that demonstrates the stretching routine we’d like you to do every day. Each day, in addition to the video demonstration, you will also be given tips and advice about stretching.

Why It Works

Stretching before exercising has been shown to improve balance and flexibility, while also enhancing range of motion and reducing exercise-related injuries. 


Morrin N, Redding E. Acute effects of warm-up stretch protocols on balance, vertical jump height, and range of motion in dancers. J Dance Med Sci. 2013;17(1):34-40.

O-Sullivan K, Murray E, Sainsbury D. The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskeletal Disorders. 2009;10:37.

Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systemic review. Applied Physiology, Nutrition, and Metabolism. 2016;41(1):1-11.