Modern life doesn’t exactly set us up for fluid movement—but standing stretches can help you get it back. While you might think that your best bet to get loose and limber is by sprawling out and stretching on the floor, the truth is that stretching while standing offers a range of underrated perks.

Keep reading to see why standing stretches are an unsung hero for post-workout cooldowns, recovery days, and for overall wellbeing. Plus: the best standing stretches that’ll lengthen and loosen your body from top to toe, with recommendations from Peloton instructor Erik Jäger. 

The Benefits of Standing Stretches

For starters, you can do standing stretches anywhere, no mat required. This accessibility is a game-changer whether you’re cooling down after an outdoor run, stretching mid-travel, or shaking off tension at your desk. But that’s far from the only benefit of standing stretches versus those that are done while seated or reclined.

“Stretching while standing naturally engages the core and balancing muscles, which helps reinforce good posture and body alignment,” says Raquelle Felder, doctor of physical therapy and owner of San Diego Mobile Rehab. “Plus, some muscles are better stretched while standing to fully elongate the muscle and achieve optimal lengthening.” We also do many daily movements while standing—like walking, reaching, and lifting—so standing stretches help achieve mobility in ranges we actually use, Felder says.

Stretching should be non-negotiable in your greater movement routine, no matter if you prefer to run, ride, strength train, or do anything in between. Stretching improves mobility and flexibility, can help alleviate muscle imbalances, and can mitigate injury risk. Not to mention, stretching simply feels good—full stop.

Ready to get on your feet and give your body the relief it craves? Here are 10 standing stretches worth giving a go.

1. Standing Hamstring Stretch

If you get good use out of your Peloton Bike, Tread, Row, or dumbbells, chances are you grapple with tight hamstrings. To mitigate soreness and injury, it’s important to give them a dedicated stretch in your routine.

While it’s tempting to yearn for your toes, you don’t need to make contact if they’re currently out of reach. “Just focus on maintaining a long spine for a deeper, safer stretch in the hamstrings,” says Erik.

2. Standing Quad Stretch

The quads aren’t just the most powerful muscle group in the legs; they’re also especially important to stretch for runners and cyclists due to overuse. Quad stretches will help to loosen tightness, enhance mobility, reduce the risk of overuse injuries, and keep your strides and pedals in good shape.

Not feeling it? “Slightly engage the glutes—which are the antagonists of the quads—to increase the stretch,” Erik shares.

3. Standing Hip Flexor & Quad Lift Stretch

This standing hip flexor stretch is a progression of the quad stretch Erik recommended above. (Also, who doesn’t love a two-in-one combo or a juicy hip opening stretch?)

“This position deepens the stretch through both the quads and hip flexors,” Erik says. For maximum effectiveness, he advises keeping your hips square and your back straight—don’t round or arch.

4. Standing Calf & Hip Flexor Stretch

Runners will especially love this calf stretch (with an optional hip flexor stretch), as these muscles need extra TLC to power your strides. Calf stretches can help boost strength, improve running form, enhance mobility and flexibility, and reduce the risk of injury.

While this standing stretch seems simple enough, it’s important to nail down the foundations. “Keep your hips square and your core engaged for balance,” says Erik.

5. Standing Shoulder Stretch

This shoulder stretch is ideal for people who work desk jobs, tend to slouch, or need a quick burst of energy. “This move provides a deep stretch for your chest and shoulders, which counteracts slouching postures and decreases muscle tightness and muscle imbalances," Felder says.

If you’re unable to clasp your hands behind your back, simply grab a hand towel, hold it behind you with both hands, and proceed with the stretch from there. Want to advance? Felder suggests hinging forward at the hips while keeping your legs straight and allowing gravity to pull your arms further away from your body. No matter which route you take, she warns against arching your lower back.

6. Standing Side Bend Stretch

According to Felder, this stretch—which also stretches your lats and obliques—is great for anyone who sits for long periods of time. “It elongates your spine and stretches parts of your body that aren’t stretched in daily life,” she says. “It also helps with spinal alignment and posture.” Felder adds that it’s safe for people with pain along the spinal muscles, as well as those with a history of scoliosis.

“If you have issues with balance when you keep your feet together, you can modify the stretch by placing your feet shoulder-width apart to widen your base of support,” says Felder. To turn this static stretch into a dynamic one, she suggests slowly alternating from one side to the next with fluidity. Inhale as you lengthen, and exhale as you go deeper into the stretch.

7. Standing Figure 4 Stretch

This standing figure 4 stretch targets your hips and glutes. More specifically, it’s fantastic for stretching your piriformis muscle—a flat, pear-shaped muscle situated deep in the glutes—which can tense up with sitting for long periods of time. Keeping the piriformis loose is key to preventing sciatica, because “increased muscle tightness could cause sciatic nerve pain,” Felder notes. It’s also a solid choice for folks who lack hip mobility, she continues.

If you struggle with balance during this standing piriformis stretch, Felder suggests reaching for a wall or sturdy furniture for support. To feel it even deeper, “lean forward slightly to intensify the stretch in the glutes and outer thigh,” Erik says.

8.  Cross-Legged Side Stretch

Again, daily life doesn’t always present opportunities to stretch the sides of your body—including the IT bands, which are bands of connective tissue that run along the sides of your legs from hip to shin. It’s important to note that IT band stretches don’t stretch the band itself, but the muscle groups that it attaches to (namely, the glutes and tensor fascia latae). Recommended by Erik, this standing stretch benefits not only your IT bands but also your lats.

To advance, interlace your hands behind your head and rotate your upper body forward slightly. “This can stretch the lats, IT band, and even the quadratus lumborum [a deep core muscle that supports spinal stability],” says Erik.

9. Standing Spinal Twist

This standing spinal twist is great for improving posture. “It provides spine mobility, especially in the thoracic [middle] spine, which is a movement we rarely do throughout the day,” says Felder. Mobility in the thoracic spine helps decrease tightness in the cervical and lumbar spinal regions, she continues.

Want to deepen the stretch? Felder suggests placing your left hip against a wall, keeping your right arm out like an airplane, and rotating until the right arm hits the wall (or as far as you can) before repeating on the opposite side.

10. Lateral Lunge Stretch

Suggested by Erik, this standing stretch targets your adductors (inner thighs).

As with all standing stretches, be sure to maintain a strong stance throughout. “Avoid twisting or altering your foot position during the stretch. This helps you stay stable and target the muscle more effectively,” says Erik.

Tips to Get the Most Out of Standing Stretches

To get the most out of every second you spend stretching, Erik also offers a few tips: 

The Takeaway

Standing stretches are an accessible way to improve flexibility and mobility, reduce tightness, and simply feel better in your body. While they’re wonderful to integrate into your workout routine, they also come in handy to give your body the release it craves throughout busy (and even sedentary) days.

Per Felder, the more intermittent stretching you do, the better the outcomes will be. “Stretching throughout the day helps you stay flexible; any increase in flexibility or range of motion [tends to] last less than two hours post-stretching,” she shares. (In other words, short “stretching snacks” will move the needle a lot more than you think.) 

That said, when you can, a long, dedicated stretching session—including those offered on the Peloton App—are bound to offer targeted relief and recovery.