Mobility is one of the most overlooked aspects of fitness and is often left out when you’re in a hurry to get out of the gym and get back to life. These debt-free stretches can be done in any room in your home and are easily incorporated into your daily life to increase flexibility, manage stress, and improve energy, sleep, and vitality.
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The living room range
Aims: Hip flexors, lateral body
Kneel off a chair or couch and raise your left heel up to your glutes. Slide your leg back behind you so your shin is as close to the couch as possible and your thigh is perpendicular to the floor. Bring your right leg forward with your knee bent 90 degrees and tuck your pelvis in so that you feel a stretch in your left hip flexor. Reach up with both arms, grab your left wrist with your right hand, and lift it up to the right while keeping your hips straight. Hold and breathe deeply for three seconds, then return to the start. Do five repetitions on each side.
Tip: Do you have super tight hips? Position your left knee further away from the couch.
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The kitchen range
Aims: medial hamstrings, adductors
Stand next to a closet or counter and straighten your right leg with your knee straight and place your heel on the counter. Rotate your leg outward and keep your hips straight as you slowly bend your left knee and twist your torso to the left, then return to the start. Do five repetitions on each side.
Tip: If you can’t get your leg up on the closet or counter comfortably with a straight knee, use a low chair to change it.
Bonus boost: After the repetitions, point and bend the toes of your raised foot five times before switching sides.
The door route
Aims: Chest, anterior deltoid muscles
Stand in a doorway with your right leg forward and left leg backward. Raise your right arm to the side at shoulder level with your elbow bent 90 degrees, then place your palm and elbow against the outside of the door frame. Reach into your core, then carefully turn away from your arm to the left while bending your knees slightly. Slowly return to the start and do eight repetitions on each side.
Tip: Try moving your arm higher or lower against the door frame to hit different areas of your chest.
The bathroom range
Aims: Shoulders, serratus anterior, triceps, chest
Hold one end of a straight arm towel over you in your right hand, and then bend your elbow so the towel hangs down your spine behind you. Reach behind you with your left hand and grab the other end of the towel as high as you can. Raise your chest while pulling in opposite directions with both hands while holding five slow breaths. Repeat on both sides.
Tip: Gradually move your hands towards each other along the towel as your muscles relax and your shoulders straighten.
The bedroom prayer route
Aims: Lats, triceps, thoracic spine
Kneel in front of your bed or sofa and rest your elbows on a top bent at 90 degrees. Then squeeze your palms and forearms together. Get your knees back so they are just below your hips and your back is straight and parallel to the floor. Drop your head between your arms and press it into your elbows to spread your shoulder blades apart while touching your abs. Stop here as you slowly bring your palms behind your head, and then extend your arms as far away from you as possible while keeping your palms squeezed together. Do eight reps.
Tip: If your bed or sofa is too high, use a lower surface, e.g. B. a chair with soft padding to protect your elbows.
If you feel a pinch, stab, or resistance in your shoulders due to mobility problems, position your elbows further apart to perform this movement.