5-Minute Daily Stretching Routine
Flexibility is an important part of fitness and overall health.
Daily activities can be much more challenging without the ability to bend over, twist, or squat!
By incorporating a stretching program into your daily routine, you can increase your flexibility and range of motion.
You can also improve performance in sports and daily tasks. Stretching may help prevent injury and decrease pain associated with muscle tightness.
Try this five-minute exercise routine today to prepare for the busy day ahead or to relax after work.
1. Runner's stretch
This stretch is great for the lower body, especially the hamstrings and hip flexors. Tight hamstrings are often the culprits of low back pain. They may be worse in people who sit for extended periods of time.
Equipment needed: none
Muscles worked: hamstrings, hip flexors, low back, calves
Stand with your feet hip-width apart.
Step back with your left leg and place both of your hands on the ground on either side of your right foot, about shoulder-width apart.
Kneel down on one knee.
Lower your hips until you feel a stretch in the front of your left hip and leg. Hold for 30 seconds.
Slowly straighten your front leg, keeping your hands planted on the floor. Don't worry if you can't get your leg completely straight. Hold for 30 seconds.
Repeat on the other side.
2. Forward fold
This stretch is the ultimate full body stretch. It's ideal for office workers who spend too much time sitting at a computer. This will stretch the legs and hamstrings. It's also a chest and shoulder opening exercise.
Equipment needed: none
Muscles worked: hamstrings, shoulders, low back
Stand with your feet hip-width apart, toes pointing forward.
Keeping a flat back, bend at the waist, shifting your hips backward and weight in your heels until you feel a stretch down the back of your legs.
As you bend forward, let gravity pull your arms above your head, keeping your arms straight. Go only as far as your shoulder flexibility allows. Hold this position for 30 seconds.
Let gravity pull your head and trunk down. Reach your hands toward the ground. Repeat.
3. Seated back twist
Spinal twists are a great release exercise: They can help improve back pain and increase mobility. If you have any disk or spinal problems that may worsen with twisting, skip this exercise.
Equipment needed: none
Muscles worked: erector spinae, glutes, low back
Sit on the floor, legs crossed with your left leg on top.
Cross your left leg further over your right leg, placing your foot on the ground by your right knee so that your left knee is pointing upward.
Gently twist your shoulders toward the left, pushing against your left leg for leverage.
Only go as far as it feels comfortable for you. Hold position for 30 seconds.
Repeat on the other side.
4. Bound angle
This hip opening stretch is effective for both men and women. It helps decrease tension in the hips and muscles on the inside of the thighs.
Equipment needed: none
Muscles worked: adductors, hip flexors, glutes
Sit on the floor, back straight. Keep the soles of the feet touching.
Place your hands on your feet and lengthen through the spine. Feel as if there is a string pulling your head to the ceiling and shift your weight forward off your tailbone.
Using your arms to assist, lean forward with a flat back, bringing your head toward your feet.
Only go as far as is comfortable for you. Hold position for 30 seconds.
5. Chest stretch in doorway
Tightness in the chest and shoulders is often found in people with poor posture. This may lead to bigger problems later in life. Doing daily chest-opening stretches may help prevent tightness and promote proper posture and better breathing.
Equipment needed: doorway
Muscles worked: chest, anterior deltoid, biceps
Stand in the middle of an open door.
Place your forearms on each side of the doorframe, if possible. If the doorway is too wide, do one arm at a time.
Gently lean forward into the doorway until you feel a stretch through the front of the chest and shoulders.
Only go as far as is comfortable for you. Hold position for 30 seconds.
I tried it!
I followed this stretching routine for two weeks before starting my work day. I used to do yoga and stretch more frequently, but lately, I have been walking in the city and weightlifting for my exercise, and forgetting to stretch before or after.
By adding stretching for 2 weeks, I noticed:
My hips started to feel less tight and more relaxed
My calves became less tense, though they're still somewhat tight
My flexibility increased slightly
Try adding 5 minutes of stretching to your daily routine and see how it feels!
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