If you’re feeling stiff, do this yoga-inspired stretching routine to get rid of knots and aches.
Published September 21, 2026 03:04PM
If you’ve been feeling ultra stiff lately, a five-minute yoga-inspired stretching routine break to release physical tension can feel like a full-body reset, helping you feel better in your body—and even more productive—so you can do all of your favorite activities.
A 5-Minute Stretching Routine to Relieve Tight Joints and a Stiff Back
This short practice is ideal when you need a short break during the workday, but it can also serve as a grounding moment before you sit at your desk or when you’re winding down in the evening. You only need a yoga mat and a sturdy surface to practice on. Come exactly as you are.
1. Full-Body Stretch
Lie on your back with your arms and legs straight, as if you were in Savasana. Take some small movements, maybe wiggling your fingers and toes or moving your head side to side. Then let yourself relax for a moment. Inhale as you reach your hands overhead and your feet away from you, stretching your entire body from head to toe. Exhale and release.
2. Bridge Pose
Bend your knees, plant your feet on the mat about hip-distance apart, and rest your arms at your sides. Inhale, press your hands and feet into the mat, and lift your hips in Bridge Pose. Exhale and lower your hips to the mat.
3. Windshield Wipers
Separate your feet slightly wider than your hips. Bend your elbows and draw your arms into a cactus shape. Exhale and allow your knees to lower toward the left. Inhale and return your knees to center. Exhale and lower your knees toward the right. Repeat Windshield Wipers two more times on each side.
4. Wind-Relieving Pose
Hug both knees toward your chest, grasping your shins or the backs of your thighs with your hands.
5. Seated Shoulder Rolls
Come to a comfortable sitting position. Lift your shoulders toward your ears, then roll them back, down, and forward. Continue drawing circles with your shoulders in one direction for a few rounds, then switch directions.
6. Seated Cat-Cow
Interlace your fingers behind your head with your elbows out to the sides. Exhale as you draw your navel toward your spine, round your back, and lower your chin toward your chest in a Cat Pose variation. Inhale as you lift upright and arch your back, drawing your elbows back slightly in a Cow Pose variation. Repeat a few times.
7. Seated Spinal Twist
Inhale and reach your arms overhead. Exhale and twist your chest toward the left. Place your right hand on your left knee and your left fingertips on the mat behind you. Take a few breaths here.
8. Hand Opening & Closing
Still sitting, come back to center and bring your arms into a cactus shape. Open your hands as wide as you can, spreading your fingers apart. Then shut your hands into tight fists. Repeat opening and closing your hands as many times as feels good.
9. Reverse Tabletop
Sit on the mat with your knees bent, your feet flat on the mat, and your hands on the mat behind your hips, fingertips pointing toward you or toward the back of the mat. Press into your hands and feet as you lift your hips off the mat. Draw your chin toward your chest and gaze forward. Take a few breaths here, then lower your hips to the mat.
10. Bound Angle Pose
Draw the soles of your feet together. Inhale and lift your chest. Your feet can come closer to you or stay farther away. Exhale and fold forward, grasping your ankles or feet in Bound Angle Pose. You can stack your fists on top of each other and rest your forehead on them. Breathe here.
11. Half Plow Pose
Lie on your back with your arms resting at your sides and your palms pressing into the mat. Bend your knees toward your chest and straighten your legs so your feet are reaching toward the ceiling. Keep your legs slightly bent if it’s more comfortable. Take a few breaths here, then shake out your arms and legs and lower your feet to the mat.
12. Savasana
Lie on your back, resting your arms, legs, hands, and feet against the mat in Savasana. Or find a comfortable seated position. Take a few deep breaths before returning to the day.
Want more Outside health stories? Sign up for the Bodywork newsletter. And for tips on how to train, fuel, and recover better, sign up for the Sweat Science 101 newsletter.
