Try This: A Five-Minute Tension Release to Break Up Your Day
Flexibility is one of the cornerstones of fitness and well-being. Without it, everyday activities like bending or twisting would be much more difficult. Stretching not only helps release tension in the body, but it's also a simple way to incorporate some "me time" into your day—especially when paired with other habits like brushing your teeth.
Ready to get started? Try this five-minute stretching routine* and experience the benefits of a body that moves with more ease. The best part? You don’t have to be a seasoned pro or contort yourself into extreme positions to feel the difference.
1. Runner’s Stretch - This stretch is great for working the lower body, particularly the hamstrings and hip flexors.
- Start with your feet hip-width apart.
- Step back with your left leg and place your hands on the ground on either side of your right foot.
- Lower yourself until you feel a stretch in your left hip and leg.
- Hold for 30 seconds, then repeat on the other side.
2. Forward Fold - Perfect for those who sit at a desk all day, this stretch releases tension in the hamstrings, shoulders, lower back, and chest.
- Step your feet hip-width apart.
- With a flat back, slowly bend forward, shifting your hips backward until you feel a stretch in your hamstrings.
- Let your arms hang down toward the floor.
- Hold for 30 seconds, then repeat.
3. Spinal Twists - Spinal twists can help alleviate back pain and increase mobility. However, if you have disk injuries or spinal issues, skip this one.
- Sit cross-legged with your left leg on top.
- Twist further to place your left leg over your right, with your left foot flat on the floor and left knee pointing up.
- Slowly twist your shoulders to the left, going only as far as is comfortable.
- Hold for 30 seconds, then repeat on the other side.
4. Hip Opener -This stretch decreases tension in the hips and muscles on the sides of the thighs.
- Sit on the floor with a straight back and the soles of your feet touching.
- Lean forward, using your arms for support, and keep your back straight as you reach your head toward your feet.
- Hold for 30 seconds.
5. Chest Stretch - Opening the chest can improve posture and breathing while preventing tightness.
- Stand in a doorway and place your forearms on either side of the doorframe.
- Gently lean forward until you feel a stretch in your chest and shoulders.
- Hold for 30 seconds.
- Finish with Breath
After completing your stretches, take a few deep breaths and check in with yourself. How are you feeling now? Do you feel less tension in your body? Is your mind clearer? Do you have more energy?
If you're looking for more stretching routines, there are several apps worth trying, including Stretchit, Start Stretching, Pliability, and Stretch & Flexibility - Bend, which cater to various fitness and flexibility levels.
* Always consult your medical professional if you have any injuries or health conditions before starting this routine.
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