Do These 4 Stretches Every Day If You’re Tight

Liv Townsend, flexibility coach, advises:

What to do

We’ll get straight to it:

1. Wall dog stretch: place your hands on a wall or countertop in line with your hips, hinge your hips backwards into an L shape, tilt your pelvis into an anterior tilt, push through your hands, and reach your chest towards the floor, to lengthen your hamstrings, shoulders, and spine.
2. Spinal twist: lie on your back, lift and slightly offset your hips, bring your knees over your hips, drop your knees to one side, extend your arms in a T shape, and turn your head the opposite way, to create a controlled spinal rotation.
3. Hip flexor lunge stretch: kneel into a lunge with padding under your back knee, tuck your tailbone under into a posterior pelvic tilt, squeeze your glutes, and drive your hips forwards and downwards, reaching your arms overhead to deepen the stretch if you like.
4. Side squat adductor stretch: start in a tabletop position, extend one leg out to the side with your toes forwards, tilt your pelvis anteriorly, tuck your back toes underneath to engage the sole of your foot, then shift backwards into a side squat, while pushing your hips backwards and your knee wide, to stretch your inner thigh and fascia.

Aim for about 30–60 seconds per stretch, but any duration (even just once per week) is enough to start improving your mobility if done consistently!

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!