5 Invigorating Stretches to Slot In Between

As you can see, we’re all for taking intentional time to relax and unwind. But there’s a flipside to vegging out for long durations: It can leave your body feeling tight, achy, and all-around cranky. And that’s not exactly restorative.

So what’s a chill-seeking person to do? We have an idea: A quick stretch sequence that can boost your mobility and loosen up tense areas so you can more comfortably unwind. Created for SELF by registered yoga instructor Tahl Rinsky, a master trainer with Centr, this five-move routine hits on the main muscle groups that can tighten up after lots of time sitting on your butt: your hip flexors, glutes, lower back, and shoulders.

The Workout

What you need: Just your bodyweight! You may also want a yoga mat for comfort.

Exercises

• Lunging Hip Flexor Stretch
• Forward to Reverse Lunge
• Cat-Cow
• Thread the Needle
• Figure-Four Stretch

Directions

Do the following moves, holding or performing reps of each for the duration of time listed. You can do them in the order listed, or mix it up if a different sequence feels better for you. “Any order is fine,” Rinsky says.

Lunging Hip Flexor Stretch

• Stand with your feet hip-width apart, with one foot in front of the other.
• Bend your front knee and lower your body down, keeping your back straight and your front thigh parallel to the ground.
• Hold for 30 seconds and switch sides.

Forward to Reverse Lunge

• Stand with your feet hip-width apart.
• Take a large step forward with one foot and lower your body down, keeping your back straight and your front thigh parallel to the ground.
• Hold for 30 seconds and switch sides.

Cat-Cow

• Start on all fours, with your hands shoulder-width apart and your knees directly under your hips.
• Inhale and arch your back, lifting your tailbone and head towards the ceiling (cat pose).
• Exhale and round your back, tucking your chin to your chest and your tailbone towards the ground (cow pose).
• Repeat for 30 seconds.

Thread the Needle

• Sit on the floor with your legs straight out in front of you.
• Bring one hand to the other, threading it through the space between your legs.
• Hold for 30 seconds and switch sides.

Figure-Four Stretch

• Sit on the floor with your legs bent and your feet flexed.
• Cross one foot over the other, creating a "figure-four" shape.
• Hold for 30 seconds and switch sides.

Doing this routine on the reg can help to “counteract stiffness, improve flexibility, and promote better alignment,” Rinsky tells SELF, which is really key after spending hours on the couch reading, catching up on your fave shows, doing some crafts—whatever your mode of relaxation may be. You may also get a mental boost from this flow, too, since moving your body (in addition to giving yourself downtime!) can be really helpful for managing everyday life stress, Rinsky says. Another perk of this routine: You don’t need a ton of time to knock it out. In fact, the sequence will take you less than five minutes total, making it super easy to slot into your Netflix marathon or bed rotting session.

Conclusion

Prioritizing your health and body is never a bad idea. With this quick and easy stretch sequence, you can boost your mobility, loosen up tense areas, and feel (and rest!) your best.

FAQs

• Can I do this routine more than once a day?
• Yes, you can repeat it or prolong the amount of time you do each move. You could also do it several times throughout the day, for example, once in the morning to set a relaxing tone for your day, once midday to relieve stiff muscles, and once before bed to help you unwind before your head hits the pillow.
• Do I need to be flexible or have any special skills to do this routine?
• No, this routine is designed to be accessible to anyone, regardless of flexibility or skill level. Just remember to listen to your body and modify or come out of the pose if you experience any discomfort or pain.
• Can I do this routine if I’m new to yoga or stretching?
• Absolutely! This routine is a great way to get started with stretching and yoga, and Rinsky recommends modifying or coming out of poses if you experience any discomfort or pain.