Stretching does not have to take hours. All it takes is finding 5 -10 minutes twice a day.

You must be wondering why I say twice a day? Well, stretching in the morning is to loosen your body up after being still all night. 

Stretching in the evening is to loosen up the muscles that you have used all day and that have tightened up during the day due to how you have been moving or carrying your body. The right exercises integrated into your daily routine in the morning and evening can really make quite a difference.

Everyone’s body is different and whilst we all move in similar ways; our biomechanics can be very different and will influence which muscles get tighter than others.

These can be done in bed before getting up and out of bed and last thing at night before you go to sleep

Exercise one: Hamstring Stretch 

Lie on your back

Position the toning circle over the ball of your foot⠀ Send your heel to the ceiling and straighten your knee⠀ Hold for 30 – 60 seconds⠀ Release and repeat again on the same leg with 3-5 reps⠀ Swap legs after a few reps⠀

 

Exercise two: Quadriceps and Hip Flexor Stretch

Roll onto your stomach

Grab your left foot

Draw your left heel towards your left bottom

Hold the position for 60 -120 seconds

Release your foot and repeat on your right leg  

Exercise three:  Adductor Stretch

Sit up in bed with your heels together

Start off with your feet further away from your body and draw your knees out to the side as you sit upright

Hold the position for 1-2 minutes

Progression 1: If you can’t feel the stretch, then move your feet closer to your groin and draw your knees out to the side.

Hold the position for 1-2 minutes

Progression 2: If you can sit upright with your heels together and you can’t feel a stretch over your lower back or bottom area, bend forward slightly at your hips but make sure that you keep your back straight.

Hold the position for 1-2 minutes

If you can’t keep your back straight as you bend forward, then stick to progression 1