Stretches for Stiffness: A Routine for a More Flexible You
Feeling stiff? I get it—whether it's from sitting too much or just not moving enough, stiffness can be a real pain. But don't worry, I've got some great stretches that can help you loosen up and move with ease. Let’s get into these five, simple but effective, exercises that will make a big difference.
Butterfly Stretch
Let’s start with the Butterfly Stretch. This one is fantastic for loosening up your inner thighs and adductors.
How to do it:
Sit on the floor with your feet together and knees bent out to the sides.
Hold your feet with your hands and gently press your knees towards the floor.
Hold the stretch for 5 to 10 seconds.
Repeat 10 times.
Press Ups (Cobra)
Next up, Press Ups, also known as the Cobra Stretch. This stretch is perfect for easing tension in your lower back and increasing spine flexibility- namely extension (arching of the back).
How to do it:
Lie face down with your hands under your shoulders.
Push your upper body off the ground, keeping your hips down.
Hold for 1 to 2 seconds, then lower back down.
Repeat 20 times.
Seated Piriformis Stretch
Now let’s tackle the Seated Piriformis Stretch. This one targets the piriformis muscle and helps relieve tension in your hips and lower back.
How to do it:
Sit on the floor with your legs extended in front of you.
Cross your right ankle over your left knee.
Gently lean forward, keeping your back straight, until you feel a stretch.
Hold for 20-30 seconds, then switch sides.
Repeat 10 times each side.
Cat Cow
Cat Cow is a gentle movement that helps loosen up your spine and relieve tension in your back and neck.
How to do it:
Get on your hands and knees- all fours.
Inhale, arch your back, and lift your head and tailbone (cow pose).
Exhale, round your back, and tuck your chin to your chest (cat pose).
Repeat 20 times.
Half Kneeling Hip Flexor Pulses
Lastly, we have the Half Kneeling Hip Flexor Pulses. These are great for targeting the hip flexors, which can get tight from sitting for too long.
How to do it:
Kneel on your right knee with your left foot in front.
Push your hips forward until you feel a stretch in your right hip.
Gently pulse forward and back to increase the stretch.
Repeat 10 times, then switch sides.
Conclusion
Incorporate these stretches into your routine to reduce stiffness and feel more flexible. Trust me, your body will thank you! Just a few minutes a day can make a big difference. Stay consistent and keep moving!
