But guess what? We have good news! A specialist in flexibility has shown 5 key stretches that can make a big difference in how you feel and move if you do them every day.
Imagine being able to bend down easily, having less tension in your shoulders, or not having those little aches that come from being stiff. That sounds good, right? It won’t take long to add these simple moves to your day, and they will have huge long-term health benefits.
1. The 90/90: Free Your Hips
One place that gets hurt the most from not moving around much is the hips. The 90/90 stretch is great because it works on both the inside and outside movement of the hips, which helps with stiffness in different ways. Sit on the floor with one leg bent in front of you so that your knee and ankle are at a right angle.
The knee and ankle on the other leg should also be bent to the side. To make the stretch stronger, keep your back straight and, if you can, lean forward over the front leg. Let go of the stress in your hips. Don’t forget to do both sides.
The main benefit is that it makes your hips more flexible, which is good for regular things like walking, sitting, and bending, and it can even ease stress in your lower back.
2. The Couch Stretch: Say Goodbye to Tight Hip Flexors
People who sit for long periods of time or do sports like running and riding tend to shorten their hip flexors. This stretch can help them a lot. Get down on your knees in front of a wall or couch.
Put one knee on the floor near the base and bring the other foot up against the wall or couch. Your other leg should be in front of you, with the foot flat on the ground. Your knee should be at a 90-degree angle. Stand up straight and feel the stretch in the front of your thigh and hip. Stand up straight by putting your hands on the front leg or the wall.
3. The Deep Squat Hold: Active Rest for Your Joints
The squat is a basic move that most of us skip over time. If your movement lets you, holding a deep squat is a great way to make your feet, knees, and hips more flexible all at the same time.
If you need to, use a table or chair to help you and slowly lower yourself until you’re at a comfortable level. Try to keep your feet on the ground and your back straight. Hold this pose for a while and take deep breaths.
Key benefit: increases motion in the lower body, makes joints more stable, and gets the body ready for everyday actions.
4. Hanging from a Bar: A Break for Your Spine and Shoulders
This looks like a strength move, but it’s really a great way to stretch! If you have a pull-up bar or something similar, just hang from it and let your body breathe.
Allow your shoulders to stretch and your back to loosen up. If you’re just starting out, you don’t have to hang for a long time. Even a few seconds will help.
One of the best things about it is that it helps decompress the spine, improves arm health, and promotes better balance by taking the pressure off of the lower back.
5. The “Elephant Walk” or Pike Hold: Lengthen Your Hamstrings
Many people have tight hamstrings, which can make it hard to move in many ways. Stand with your feet about hip-width apart for this stretch. Keep your legs as straight as possible as you bend forward from the hips.
If you need to slightly bend your knees at first, don’t force it. You can try to touch the floor with your hands or just bend over. “Elephant walk” means taking small steps in this position while moving your weight from one leg to the other to feel the stretch. The “pike hold” just means staying in the same place.
Key benefit: makes hamstrings more flexible, which makes the back of the legs and hips more mobile and can help keep lower back pain at bay.
A Small Habit, Big Rewards
It doesn’t have to be hard to add these 5 moves to your daily routine. You can do them if you wake up, take a break at work, or do them before or after you work out.
The key is to be consistent. Every day, pay attention to your body and move in ways that it tells you to. You’ll notice that over time, you become more flexible, have more energy, and have a better quality of life. Mind your body, and take good care of it!