While the majority of us are working at home, it’s easier now more than ever to find yourself sitting around for most of the day. Spending extended amount of time in a seated position can wreak havoc on your hips and lower back, especially if you aren’t setting aside 30-60 minutes of movement/training a few times per week. Starting off your day with a little movement is an easy piece to add to your daily routine and will help alleviate some of your lower body tightness.

In order to get the most out of your stretching routine we suggest sitting in each stretch for at least 90-120 seconds. Recent research will suggest at least 90 seconds are needed to show tissue length change. Many times we are coached to stretch for 10-30 seconds like we are back in gym class. Muscles are elastic like rubber bands, they want to come back to their most recent state. Without prolonged stretching those tissues will not lengthen like you may expect.

Here’s a list of 5 different lower body stretches that needs no equipment and should take no more than 10 minutes to run through the entire routine:

World’s Greatest Stretch:

Couch Stretch:

Bretzel Stretch:

Frog Stretch:

90/90 Stretch:

Remember, 5-10 mins of daily maintenance of these stretches will be much better than a full hour on a the weekends or when you’re in a world of pain. If you are seated throughout the day these should be just as important as brushing your teeth or drinking that morning coffee.

Are you in need of some guidance while at home? Check out our LIFT At-Home Programs to stay on top of your fitness during this difficult time!