Adding a little more exercise into each day is one of the simplest things you can do to improve your health. Stretching is one of the most accessible (and fun) ways to do this.
“It’s something that has huge benefits, and it really needs to be an important part of your life,” says Cody Mooney, managing director at Pliability, one of the best fitness apps for stretching routine guidance.
Below, he recommends three stretches that will benefit most people if incorporated into their regular routine. Combined into a ‘hit them all over’ routine to reduce aches and pains caused by too much sitting, keep you moving freely and provide a few minutes of welcome relaxation throughout the day.
How to do Cody Mooney’s three-move stretching routine
This routine should take a maximum of 12 minutes. Perform the positions one after the other, holding each for two to three minutes (or two to three minutes on each leg for the pigeon pose).
“You shouldn’t push yourself into these poses, and you should never feel pain,” advises Mooney. “Everyone is built differently and everyone has different flexibility. Take your time with each stretch – it should be a good moment, not a stressful one.”
It’s also important to keep your breathing steady throughout each stretch.
“For me, it’s not about doing a specific breathing routine,” Mooney explains. “I just breathe in through my nose and out through my mouth, which allows me to be nice and relaxed.” Every time I exhale, I’ll try to sink a little deeper into the pose if I can and give up on the stretch.”
1. Pigeon pose
- Start in a tall squatting position.
- Extend your right leg in front of you, then bend your knee so that your shin crosses your body.
- Extend your left leg behind you and sink your hips back as far as you can.
- Hold this position for two to three minutes on one leg.
- To feel a deeper stretch, gently lean over the front of your shin.
Expert insights
“It’s a really passive pose that’s great for release [tightness in] the back and let the glutes [butt muscles] relax,” says Mooney.
“Many people sit down for most of the day, which can cause tightness in the glute medius and piriformis area – the upper part of the glute that runs from the hip to the sacrum area. This pose is great for reaching this point.”
“If you can do that, you can also start to let your chest sink towards the ground as you relax into it.
2. Saddle
- Start on your hands and knees.
- Bring your hips back to your heels, keeping your spine long.
- Lean back until you are resting on your hands, elbows or legs, depending on what your body allows and what feels comfortable.
- Hold this position for two to three minutes.
Expert insights
“The hamstrings really engage the front of the leg, the quads and the hip flexors, which are two big areas that can get really tight when sitting down,” explains Mooney.
“When this area is tight, it puts the pelvis in a position that could cause constant lower back pain and tightness in the front of the hip flexors, and many of us feel a little impingement on them.”
The most flexible people will be able to lean right back on their feet, but this is not necessary to enjoy the benefits of the stretch. You can make it less intense by resting on your elbows or arms or, as Mooney likes to do, moving in front of his couch so he can rest his back on it.
3. Child’s pose
- Start on your hands and knees.
- Bring your knees out wide, bring your toes together, then lean back on your heels.
- Lower your chest to the floor and stretch your arms out in front of you.
- Let your forehead rest on the ground or an elevated surface like a pillow if you can’t reach it.
- Hold this position for two to three minutes.
Expert insights
“It’s a very common pose in yoga and a lot of people are familiar with it,” says Mooney. “I like to stretch my arms out in front of me as far as I can, which lengthens my spine.”
“You can also feel it in lats [the broad, flat muscles of the back] and the upper back, which also helps with that posture in the upper back. It’s a really beautiful, restorative pose.”
This move won’t feel as intense as other stretches, making it a fun, relaxing option to end on.
Benefits of stretching
Mooney, a former CrossFit Games athlete, is a big proponent of stretching and has been incorporating it into her regular routine for years.
“I love it, it really helps me and it’s been a big part of my life,” he says. “For me, it’s all about having longevity in what I love to do, which is living an active life. I can take care of my body and give it what it needs and this is part of that.”
“If I do, I hope it gives me longevity in these things, prevents injuries and pain.”
But one 12-minute stretching routine won’t transform your body. Mooney says consistency is key and recommends three to five stretching sessions per week. The Pliability app has features like streaks, short routines, and daily follow-up videos to encourage this.
“We believe that with consistency, the true magic happens.” Mobility and flexibility take time, it’s not instantaneous.”
So, what effects can you expect from continuous stretching?
“You can definitely see it in tight spaces,” says Mooney. “If you had a bit of a nagging injury beforehand, it can help.
“You’ll see that over time if you had more chronic pain like lower back pain as well. You start getting into these regular stretches, your hips get more flexible, your hamstrings get more flexible, and you start to notice that it’s lower. back pain is no longer there.”
“You will also see it in your movement patterns. Maybe your golf swing feels better after a few months, you can squat below parallel, or you can extend your arm in [overhead] press on. You’ll start to see these improvements over time, and you’ll feel really good too.”
However, while most effects of stretching take time, there is one area where you may notice an immediate change.
“I think it’s also part of mindfulness,” says Mooney. “It’s something that’s not intense, that allows you to have that time to recover.” A lot of us live very intense lives, so it can be down and grounding.”
You may also like…
#Stretching #important #part #life #flexibility #expert #recommends #stretches #hit #body