Five stretches that only take 10 mins to help restore flexibility

Whether you’re behind a desk or on your feet all day, these stretches will help.

Flexibility is often overlooked in people’s busy schedules.

But did you know it takes less than ten minutes to keep your body relaxed and comfortable?

Here are five simple stretches, great for all ages, that will help increase your range of motion and restore flexibility.

Whether you’re behind a desk or on your feet all day, these stretches will help.

No equipment is needed — just your time.

If you’re a beginner then you can the hold stretches for 10 seconds and do three repetitions on each side.

But if you’re feeling more confident and have done the stretches before then hold them for 30 seconds and do them twice on each side.

And if you’re advanced then hold it for the full minute.

Hamstring Stretch

Straighten your left leg.

Bend your right leg towards your left leg and press the heel against the inside of your left knee.

Keeping your back straight, lean forward over your left leg.

You should feel a stretch at the back of your thighs.

Repeat on the right side.

Glute/Piriformis Stretch

Sit upright in a chair, place your right ankle on your left thigh, just above your knee.

Place your hands on your shins.

Keep your back straight, and you will feel the stretch in your right glute.

Repeat on the left side.

Quad Stretch

Hold onto the chair in front of you.

Bend your left leg behind you and grab your ankle with your left hand.

Pull your ankle up toward your buttock.

As you pull your ankle to your glute, you will feel a stretch in your thigh.

Repeat on your right side.

Lumbar Rotation

Lie on your back with both knees bent. Slowly straighten your left leg.

Take your bent right knee over the left leg and pull your knee toward the floor with your left hand.

Repeat on the right side.

Neck Flexion

Sit up tall in a chair. Slowly tilt your head to the right, bringing your ear closer to your right shoulder.

Repeat on the left side.

Dean Harriton is a sports scientist who works as a flexologist at StretchLab in Five Dock, Sydney. He has a Masters in Exercise Sports Science majoring in strength and conditioning. He has been working as a strength and conditioning coach for 25 years and is also an academic at the University of Sydney where he focuses on sports nutrition.

This is general and not specific advice. People should seek medical advice before doing any of these exercises, especially if they fall into a risk category.

Originally published as Five stretches that only take 10 mins to help restore flexibility