It's often said that fitness operates on a "use it or lose it principle"—if you don't keep your muscles and joints moving, they can weaken, tighten and become more susceptible to injury. That's why regular activity is so important.
However, you don't need to commit to a daily HIIT session or long runs to maintain your body’s flexibility and strength. Sometimes, a few simple stretches can be a relaxing, enjoyable and effective way to keep your body moving smoothly.
To get you started, Caitlin Donato, director of fitness at the Pritikin Longevity Center has shared three stretches that "everyone could benefit from". These stretches are designed to improve posture, prevent back pain and provide relief after long periods of sitting.
You can perform them in a circuit as a quick four-minute routine. Hold each stretch for 20 seconds (on each side if it's one-sided) and repeat the sequence twice.
How to do these three daily stretches
1. Seated hamstring stretch
- Sit in a chair and extend your right leg with your heel on the floor and toes flexed.
- Keeping your back straight, hinge forward at your waist and reach your hands towards your toes.
- Hold for at least 20 seconds on each side.
Good for: anyone sitting more than three hours a day.
2. Standing doorway chest stretch
- Stand in a doorway, and raise your right arm and bend your right elbow until your upper arm is at shoulder height and there's a 90° bend in your elbow, with your forearm pointing straight up.
- Press your right forearm against the edge of the doorway.
- Move your torso forward gently through the doorway until you feel a slight stretch, holding for at least 20 seconds per side.
Good for: improving posture.
3. Cat-cow
- Start in on your hands and knees, with your hands directly under your shoulders and your arms extended, and your knees directly under your hips.
- Tuck your chin to your chest and lift your belly button to round your spine. Hold this position for a few seconds.
- Lift your chin and drop your belly button towards the floor to arch your back, holding here for a few seconds.
- Continue alternating between these two positions for at least 20 seconds.
Good for: preventing back pain.
