There are many different ways you can make your lifestyle healthier but one of the most accessible changes that everyone can benefit from is doing a little more stretching. This is especially important as you get older when your mobility and flexibility can deteriorate but also for anyone who spends a lot of their working day sitting at a desk. Taking a little time to unlock those tight muscles is a great way to protect your long-term health. If you’re not sure where to start a holistic stretching routine like this 12-minute session from fitness trainer Maddie Lymburner who goes by MadFit on YouTube is perfect.
Watch MadFit’s 12-Minute Full-Body Stretching Workout
The 12 minutes are divided into 60-second sections shown by a timer on screen. Each section focuses on one body area. You might do one dynamic stretch or hold one pose for the full minute. Other times you might move through a couple of exercises in that time. During the routine Lymburner gives helpful advice on how to engage the right muscles with each move while demon strating them. Make sure you can see and hear your screen when doing the routine. You can do this stretching session at any time during the day. You can do it right after waking up to prepare your body for the day or before bed to loosen tight muscles. The best time to do it is during the working day to break up long periods of sitting at your desk.
This might be difficult if you work in an office but adding some stretching to your day will feel great. Next time your fitness tracker reminds you that you have been sitting too long you could do this stretching workout instead of taking a short walk. Anyone can do it but some moves will feel harder than others based on your current flexibility level. As a runner I have very tight hips & hamstrings so getting into the right position for moves like the lying glute stretch is difficult. In that situation just do your best & try to find a position where you feel the stretch in the target muscles.
Even if you cannot copy Lymburner’s exact position you can still get the same benefits by stretching the right areas. Besides taking some time to look after your body doing this routine daily is also great for giving your mind a break from daily stress. You can focus completely on the stretches for a short period. There is no real downside to making stretching part of your daily routine besides the small time investment. Give this workout a try or if you want something more focused on reducing the effects of sitting you could try these four hip stretches recommended by a fitness coach.
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