Do this five-minute stretching routine while you're watching TV to bring some relief to stiff muscles

After a long day at work, you probably can't wait to curl up on the couch and get back to whatever you're currently binge-watching. Although this might provide your brain with a break, it’s probably not doing your body any favors.

Spending too long sitting down has been linked to a number of health issues, including obesity and high blood pressure. It can also adversely affect your muscles.

“Prolonged sitting can lead to muscle atrophy (weakening of muscles) and stiffness, especially in the hip flexors, hamstrings, and lower back,” explains Sochi Friedman, a physical therapist at BetterMe.

This doesn't mean you have to give up your TV time, but it's worth finding ways to take a break from this position. Fitness coach Adam Richardson has shared a stretching routine designed to be done in front of the TV and it only takes five minutes.

How to do Adam Richardson’s TV stretching routine

You don’t need any equipment to do this routine, which means you can go straight from the couch to the floor.

The three stretches will mobilize muscles and joints across the body. Richardson recommends moving through the routine at your own pace, with the aim of stretching for a total of five minutes.

You should feel some immediate relief to stiff muscles, and you don't even have to take your eyes off the TV.

The benefits of stretching in front of the TV

"Taking breaks to stretch while sitting is crucial," says Friedman. “Stretching helps reduce stiffness and tightness that can result from sitting for long periods."

If you have tight hips, this could be caused by sitting down for long periods, weakening the hip flexors. These stretches will help keep your hips mobile.

"Stretching also improves blood circulation and enhances flexibility. This simple, effective habit can help mitigate the negative effects of prolonged sitting," adds Friedman.

Making stretching a habit is essential to reaping the benefits, which is why pairing it with an activity you do every day, such as watching TV, can be an effective way to ensure you stay consistent.

Set yourself the challenge of doing these stretches during the opening credits of your TV show each evening, your body will thank you for it when you sit back down.