5 Exercises To Stay Flexible

Short on time? These five exercises are all it takes to stay flexible – and all you need is 10 minutes three times a week

When you’re crunched for time, stretching is often the first part of your workout that gets discarded. Then months after ignoring your hamstrings, you bend over to tie your shoes and your feet suddenly seem miles away. The good news: you can loosen up, increase your flexibility, and maximise your mobility by building up to 10 minutes of stretching a few times a week. Not only will it feel great – and help you move through life with more ease – you’ll be less likely to need that ibuprofen. When men and women with chronic lower back pain stretched at home at least three times a week, they reported a significant decrease in pain levels in just 12 weeks, according to a study published in the Archives of Internal Medicine. Plus, it’s a major stress reliever. Here are a few stretches to get you started.

Chest opener
Stand with your arms hanging in front of your thighs, holding a resistance band between your hands, which are slightly more than shoulder-width apart. Keeping your arms straight, raise your arms in an arc overhead and back behind you. Pause, then slowly reverse the movement to a starting position. Continue for 30 seconds.

Calf stretch
Stand about 60cm away from a wall, facing it in a staggered stance, one foot in front of the other. Keeping your back heel down, place your hands on the wall and lean against it. Hold for 30 seconds, then switch legs and repeat. Stretch each leg twice.

Hamstring stretch
Lie on your back with your knees bent and your feet flat on the floor, holding one end of a resistance band in each hand. Draw one knee toward your chest and place the middle of the strap around the arch of your foot. Extend your leg toward the ceiling, holding for 30 seconds. Repeat with the other leg. Stretch each leg twice.

Hip flexor stretch
Start by kneeling on the floor. Place your right foot in front of you, then slowly press your hips forward until you feel a stretch in front of your left thigh. Hold for 30 seconds. Repeat with the other leg. Stretch each leg twice.

Quad stretch
Stand tall with one hand on the back of a sturdy chair for support. Bend one knee and grab the top of your foot with your hand, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of the thigh. Hold for 30 seconds. Repeat with the other leg. Stretch each leg twice.

Article originally appeared on Prevention.