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    • Jillian Michaels’ 10 Minute Stretching Plan

    Person performing a yoga pose in white athletic wear against a gray background.

    Help unlock flexibility, reduce muscle tension, and improve mobility with Jillian Michaels' 10-Minute Stretching Plan! This full-body routine is designed to enhance recovery, boost circulation, and prime your muscles for movement- whether you're gearing up for a workout or winding down after one.

    With a series of dynamic and static stretches, you’ll target key muscle groups to increase range of motion and relieve tightness. The routine lasts about 10–12 minutes, but if you’re short on time, simply reduce each stretch to 20 seconds instead of 30.

    Breathe deep, move with intention, and feel your body reset with this effective stretching sequence.

    Let’s get started!

    Stretching Plan (18 Moves)

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    30 Sec

    Arm Swings

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    30 Sec

    Forward Arm Circles

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    30 Sec

    Shoulder Stretch - Left Arm

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    30 Sec

    Triceps Stretch - Left Arm

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    30 Sec

    Shoulder Stretch - Right Arm

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    30 Sec

    Triceps Stretch - Right Arm

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    30 Sec

    Hamstring Stretch - Left Leg

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    30 Sec

    Quad Stretch - Left Leg

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    30 Sec

    Hamstring Stretch - Right Leg

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    30 Sec

    Quad Stretch - Right Leg

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    30 Sec

    Low Back Stretch

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    30 Sec

    Ab Stretch

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    30 Sec

    Hip Rotation Stretch - Left Side

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    30 Sec

    Hip Rotation Stretch - Right Side

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    30 Sec

    Center Splits Oblique Stretch - Left

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    30 Sec

    Center Splits Oblique Stretch - Right

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    30 Sec

    Butterfly Stretch

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    30 Sec

    Trapezius Stretch

    A woman performing an exercise in a workout studio.
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    30 Sec

    Arm Swings

    Plant your feet hip width apart, hold your arms up so they’re parallel to the ground, and then swing the arms back and forth across the chest, alternating one arm over the other.

    A woman exercises indoors, standing on a yoga mat, stretching one arm upward.
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    30 Sec

    Forward Arm Circles

    Stand with your feet shoulder width apart, arms straight. Then, make large alternating forward arm circles, rotating from the shoulders.

    A person stretching their arm across their chest in a fitness studio.
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    30 Sec

    Standing Shoulder Stretch - Left Arm

    WIth feet hip width apart, extend your left arm out in front of you so it's parallel to the ground. With the opposite arm grab above the elbow, pulling the arm across the chest, and looking over your left shoulder to the side.

    Person stretching arms over head on a yoga mat in a spacious room.
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    30 Sec

    Standing Triceps Stretch - Left Arm

    Hold the left arm directly up overhead so it’s perpendicular with the ground. WIth the opposite hand grab the elbow of the left arm, making sure to keep your elbow in and forward with the bicep by your ears. Gently reach back bringing the hand towards your spine.

    Person stretching arm in industrial-style gym setting.
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    30 Sec

    Standing Shoulder Stretch - Right Arm

    With feet hip width apart, extend your right arm out in front of you so it's parallel to the ground. With the opposite arm grab above the elbow, pulling the arm across the chest, and looking over your right shoulder to the side.

    Person stretching arms overhead in a gym setting, wearing exercise attire.
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    30 Sec

    Standing Triceps Stretch - Right Arm

    Hold the right arm directly up overhead so it’s perpendicular with the ground. WIth the opposite hand grab the elbow of the left arm, making sure to keep your elbow in and forward with the bicep by your ears. Gently reach back bringing the hand towards your spine.

    Person performing a standing yoga stretch on a mat in a studio with a brick wall.
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    30 Sec

    Standing Hamstring Stretch - Left Leg

    With your feet just outside shoulder width apart, you’re going to hinge forward at the waist, dropping your chest down towards your left thigh, trying to bring your nose towards your left leg.

    Person doing a standing quad stretch on an exercise mat in a gym.
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    30 Sec

    Standing Quad Stretch - Left Leg

    Standing with your feet together, you’re going to raise your left leg off the ground and grab the foot with both hands behind you.


    Make sure to keep your knees in and together, push your hips forward, and pull the heel towards the center of your bum, not to the outside.

    Person stretching on a yoga mat in a brick-walled studio.
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    30 Sec

    Standing Hamstring Stretch - Right Leg

    With your feet just outside shoulder width apart, you’re going to hinge forward at the waist, dropping your chest down towards your right thigh, trying to bring your nose towards your right leg.

    Woman stretching on a yoga mat in an industrial-style room.
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    30 Sec

    Standing Quad Stretch - Right Leg

    Standing with your feet together, you’re going to raise your right leg off the ground and grab the foot with both hands behind you.


    Make sure to keep your knees in and together, push your hips forward, and pull the heel towards the center of your bum, not to the outside.

    Person stretching in a forward bend pose on a yoga mat.
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    30 Sec

    Standing Low Back Stretch

    Cross your arms overhead, then clasp both elbows, bend at the waist, and allow the weight of your body to stretch out your lower back.

    Person performing yoga cobra pose on a mat in an industrial-style room.
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    30 Sec

    Grounded Ab Stretch

    Laying on your stomach, place your hands at chest level by your side. Roll the shoulders back and down, push your torso so that you lift your chest and your upper body off the ground while pushing your belly button into the floor.

    Woman doing a supine twist stretch on a yoga mat indoors.
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    30 Sec

    Hip Rotation Stretch - Left Side

    Lay flat on your back, knees bent, legs together, and feet planted firmly on the ground. Arms out to the side, palms flat on the ground.


    Rotate the hips so that the legs come over and down on the right side, keeping your upper body completely stable to stretch out the left side of the body.

    Person performing a lying spinal twist stretch on a yoga mat.
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    30 Sec

    Hip Rotation Stretch - Right Side

    Lay flat on your back, knees bent, legs together, and feet planted firmly on the ground. Arms out to the side, palms flat on the ground.

    Rotate the hips so that the legs come over and down on the left side, keeping your upper body completely stable to stretch out the right side of the body.

    Person stretching sideways on a yoga mat in an industrial-style studio.
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    30 Sec

    Center Splits Oblique Stretch - Left

    Sit facing forward and open your legs into a center split position. If you can’t come fully into a center split position, don’t worry, go as far as you can manage until you feel a good stretch in your inner thighs.

    From there, bring your left arm up and over to reach towards the right leg, which stretches out the left side. Relax and breathe into the stretch.

    A person stretching on a yoga mat in an industrial-style studio.
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    30 Sec

    Center Splits Oblique Stretch - Right

    Sit facing forward and open your legs into a center split position. If you can’t come fully into a center split position, don’t worry, go as far as you can manage until you feel a good stretch in your inner thighs.

    From there, bring your right arm up and over to reach towards the left leg, which stretches out the right side. Relax and breathe into the stretch.

    Person sitting cross-legged on a yoga mat in a spacious, industrial-style room.
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    30 Sec

    Butterfly Stretch

    Sit upright, place soles of feet together into butterfly position. Push knees out and down to stretch your inner thighs.

    Woman sitting on a mat performing a seated stretch in a minimalist room.
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    30 Sec

    Grounded Trapezius Stretch

    Get into butterfly stretch position, then grab your feet with both hands, clasping the fingertips around the soles of your feet. Then, with straight arms, push your upper body away from your feet allowing your arms to stretch out your trapezius muscles.

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