Flexibility is an essential part of fitness and overall health. Daily activities such as chores, work, and exercise can be more challenging when you struggle to twist, bend, or squat. Stretching helps prevent muscle injury and reduces pain associated with muscle tightness. All it takes is five minutes every day to feel better. There are many stretches that are suitable for beginners.
One great mobility stretch is a runner’s stretch. This pose targets the hamstrings and hip flexors. Sore hamstrings often cause lower back pain, which is common for people who sit for long periods. Place one foot forward and step your other leg back, slowly lowering into a lunge and supporting yourself with your hands planted beside the front foot. Lean into the stretch through the front of the back leg and hip, and hold for thirty seconds before straightening the front leg while keeping your hands on the ground. If your knees are sensitive, you can put a blanket underneath you. Repeat on the other side.
Another beginner-friendly stretch is a forward fold. This pose stretches the legs and hamstrings and also opens the chest and shoulders. It’s the perfect stretch for people with office jobs. With your feet at hip-width distance apart, keep your back straight and hinge from the hips. Let your head and arms drift toward the floor. Hold for thirty seconds. If you cannot reach the floor, you can use yoga blocks as an aid by positioning them vertically on the ground and resting your hands on the blocks.
Seated twists are also easy for beginners. Sit on the floor with your legs crossed and drape one leg on top of the other. Slowly rotate your torso toward the top leg, moving in a comfortable range. You should feel a gentle release in the lower back. Breathe and hold for 30 seconds. Switch and repeat the process on the opposite side.
Another basic stretch is the bound angle pose, or “butterfly pose” as some yogis would call it. This stretch opens up the hips and inner thighs. Sit on the ground with the soles of your feet together. With a tall spine, slowly hinge from the hips and fold over your feet. Hold for 30 seconds. Keep your feet further away from you for a gentle stretch, or closer for a deeper stretch. You can place a pillow under your legs for added support.
Last but not least, a doorway stretch is another beginner-friendly pose. This pose helps open up the pecs and chest muscles and helps prevent slouching. Stand in the doorway and put your forearms or hands flat on the doorframe. Slowly lean forward until you feel a stretch in your chest muscles and the front of your shoulders. Limit the lean for a more gentle stretch, or lean further in for a deeper stretch. Hold for 30 seconds before releasing.
Whether you feel sedentary soreness, tight joints, or simply want a quick reset during your day, this five-minute routine offers a clear and effective solution. There is no fancy equipment needed. Do these stretches every day for two weeks, and you’ll notice that your joints feel looser and not as sore.