Long days at a desk, hours in traffic and colder winter mornings can all leave your body feeling stiff. Stretching and mobility work is one of the simplest ways to feel looser and move more comfortably, and it does not need a gym or any special equipment. A mat and 10 to 15 minutes are enough.
This routine is designed for beginners and can be done in the morning, after work or as a gentle cool down after training.
Before You Start
- Warm up first. Stretching cold muscles is less comfortable. March on the spot, roll your shoulders and swing your arms for two or three minutes.
- Move slowly. Ease into each position. You should feel a gentle stretch, never sharp pain.
- Breathe. Breathe in through your nose and out slowly through your mouth. Many people hold their breath without noticing.
- Use a mat. A non slip exercise and yoga mat makes floor stretches more comfortable and stable.
If you have an injury, joint problems, a medical condition, or you are pregnant, speak to your doctor or a physiotherapist before starting a new routine.
The 10 Minute Routine
Hold each stretch for about 20 to 30 seconds, or for five slow breaths, and repeat on both sides where relevant.
- Neck release. Sit or stand tall. Gently tilt your ear towards your shoulder, then slowly change sides. Keep your shoulders relaxed.
- Shoulder rolls and chest opener. Roll your shoulders backwards ten times, then clasp your hands behind your back and gently lift your chest.
- Cat and cow. On hands and knees, slowly round your back towards the ceiling, then let it gently arch as you lift your head. Repeat eight to ten times, moving with your breath.
- Child’s pose. Sit back towards your heels with your arms stretched forward on the mat. Let your back relax.
- Hip flexor stretch. Kneel on one knee with the other foot in front. Keep your back upright and gently move your hips forward until you feel a stretch at the front of the back leg.
- Seated hamstring stretch. Sit with your legs out in front of you. Keep your back long and reach towards your feet only as far as is comfortable. Bending your knees slightly is fine. A yoga strap around your feet helps if you cannot reach.
- Figure four stretch. Lie on your back, cross one ankle over the opposite knee and gently pull the lower leg towards you.
- Lying spinal twist. Lying on your back, bring both knees to one side while your shoulders stay on the mat. Look the other way if that feels comfortable.
Finish by lying still for a minute and taking a few slow breaths.
Making It a Habit
The benefit of mobility work comes from doing it regularly, not from doing it for a long time once a week. A few tips help:
- Link it to something you already do every day, such as your morning coffee or the end of your working day.
- Keep your mat somewhere visible so it is easy to start.
- Start with just a few stretches on busy days. Something is always better than nothing.
- Notice how you feel. Many people find they look forward to the quiet few minutes.
Common Mistakes to Avoid
- Bouncing. Hold a steady position instead of bouncing in and out of a stretch.
- Forcing range. Flexibility develops gradually. Comparing yourself to others, or to videos online, is not helpful.
- Holding your breath. If you cannot breathe calmly, ease off a little.
- Skipping the warm up. A few minutes of light movement makes every stretch feel easier.
When to Get Extra Help
If you feel stiff in the same place every day, find certain movements painful, or want a routine built around your sport or goals, a qualified personal trainer or physiotherapist can assess how you move and suggest exercises that suit you. For persistent pain, always see a doctor first.
Combined with regular exercise such as the ideas in our post on a workout for abs, a short daily stretching habit is an easy way to look after your body all year round.
