1. Home

  2. Habit Directory

  3. Stretching


Discover More Habits
Stretching infographic
Pencil icon


Stretching every day can improve your mood, and physical performance.

Question mark icon

How to Do It

Static stretches involve holding your body in a position that causes muscles to stretch. During dynamic stretches, you are always in motion.

Static Stretch Example: Interlock your fingers with your palms facing away from your chest. Then push your hands away from your chest to stretch your upper back muscles. Hold this pose for 8-12 seconds. 

Dynamic Stretch Example: rotate your arms forward and backward in a circular motion. This should stretch your shoulders.

Look online for more examples of static and dynamic stretches. You should do both types.

Finger up icon


  • May increase physical performance and help prevent injuries[6]
  • May relieve stress[2] and anxiety[1]
  • May improve focus[1]
  • May increase productivity[4]
Clock icon

Time Commitment 

5-10 minutes

Gear icon

Why it works

  • You hold tension in your muscles, which causes/maintains stress. Stretching releases tension in your muscles, thereby making you less stressed, and anxious[5].
  • It has been suggested that a reduction in anxiety is what causes improved focus after stretching[1].
  • A general improvement in mood is associated with productivity[4], and stretching improves mood (anxiety, stress and focus).
Calendar icon

Suggested Frequency


Warning icon

Side Effects 

  • Immediately after static stretching, muscle strength can be temporarily lost[3]. 
  • Stretching too far can cause unnecessary discomfort. Do not stretch past a comfortable position.
Finger up icon

Gurus/Celebrities/Doing it 


Ruth Bader Ginsberg


Ryan Reynolds

Rating icon


Recommended Habit

Category icon

Category Health/Productivity/Mood:

  • Mood
  • Productivity 
  • Health
Notes icon


  • Stretching can be incorporated into a mindfulness routine to enhance mental benefits.
  • If you enjoy stretching, why not try yoga or pilates?
  • If stretching before exercise, focus on dynamic stretches so that you don’t lose your strength. 

Category icon


 Happiness  Stress  AntiAging  Fitness  Productivity  Focus
Discover More Habits

More Habits

Rate Habit


Contact us





Thank you

Thank you for your message. It has been sent.