Sometimes, there’s no better feeling than taking the weight off your feet after a long day—whether that’s sitting down to scroll your phone after your 9-5 or catching up on your favorite shows on the couch.
But prolonged periods of sitting can contribute to a range of musculoskeletal issues like muscle tightness, joint stiffness, and a weakened core—which can make doing everyday tasks more difficult. Research has also found that high levels of sedentary behavior are associated with an increased risk of cancer, hypertension, Type 2 diabetes, and all-cause mortality.
To help reverse the effects of too much sitting, yoga instructor Charlie Follows has shared three beginner-friendly stretches she says can make life a lot easier.
Discover Charlie Follows three stretches to ease tightness and tension
"Here are three stretches that make life a lot easier if you sit down," Follows tells her YouTube followers at the start of the video. The moves are:
- Hip flexor stretch
- Spinal rotation
- Side stretch
Follows recommends completing each move five-to-10 times on each side or for five-to-10 breaths. The yogi also includes some progressions to make things more challenging.
If you’re looking for a longer routine, try these 10 beginner yoga stretches for full-body flexibility.
The benefits of stretching daily
Stretching can improve joints’ ability to move through a fuller range of motion, which might make it easier to move in general.
"When you stretch every day your resting muscle length increases," sports rehabilitation expert, qualified fitness coach and co-founder of 432 Fitness platform, Liam Grimley explains. "You’ll likely experience less stiffness and more freedom of movement. If you’re active, it will maintain your flexibility and help prevent you from becoming tight."
"Daily stretching is a great practice," the expert adds. "I recommend picking two to five stretches and practicing them regularly for at least six weeks. You’ll feel good quickly and after six weeks you’ll notice positive changes in your movement."
However, Grimley notes that stretching should be complemented with strengthening exercises to help future-proof your body. "A simple whole bodyweight routine with squats, hinge movements [like a dumbbell deadlift], and presses [like press ups and downward-dog] is a good start," he adds.
Shop yoga mats
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