We’ve all skipped the occasional workout to crash on the couch. But what if you could do something to benefit your body without leaving your living room?
These seven stretches from Nuffield Health rehabilitation specialist Bethany Power can help you increase your flexibility, improve your posture and soothe sore muscles.
Better yet, they take less than five minutes and the only equipment required is (you guessed it) a couch.
“Stretching and exercise is often the last thing on people’s minds at this time of year. Instead, we want to be cosy, curled up on the couch watching our favourite film,” Power says.
“What we want to do is encourage people to take the opportunity to try some stretches from their couch while they watch.”
How to do this stretching routine
- Hamstring stretch
- Glute stretch
- Hip flexor quad stretch
- Lower back stretch
- Upper back stretch
- Chest stretch
- Neck stretch
Perform the stretches listed above, one after the other, holding each one for 15 seconds. If it’s a single-arm or single-leg stretch, hold it for 15 seconds on either side of your body.
If any of these moves are new to you, watch the video above or read the instructions below to find out how to do it.
1. Hamstring stretch
(Image credit: Nuffield Health )
- Sit on the edge of your couch and extend your right leg so your right heel is touching the floor and your right toes are pointing at the ceiling. Plant your left foot on the ground underneath your left knee.
- Push your hips back and, keeping your back straight, reach your right hand towards your right toes so you lean forward. Hold this position for 15 seconds, then repeat on the other side.
2. Glute stretch
(Image credit: Nuffield Health )
- Sit on the edge of your couch then bring your right foot across your left thigh so your right calf is perpendicular to your body.
- Gently push your right knee towards the floor.
- Keeping your back straight, lean forward as far as you comfortably can. Hold this position for 15 seconds then repeat on…
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