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10 Kitchen Stretches People With Desk Jobs Swear By

Quick stretches to combat the stiffness of sitting all day.

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.


1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

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This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the groundโ€”David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

Shutterstock

"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

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This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED: 7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

Shutterstock

Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

Shutterstock

After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

Shutterstock

Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

More For You

David Thurin MovementbyDavid
Copyright MovementbyDavid/YouTube/Shutterstock

"We drive, we sit at desks, we come home, and then we sit on the couch," says movement and flexibility coach David Thurin, who helps millions break free from the effects of prolonged sitting through his science-based approach to flexibility. With over 8 million followers across social media (@movementbydavid), David has turned everyday spaces like kitchens into opportunities for movement. These ten stretches take just minutes to perform but can help desk workers feel more flexible and energized throughout their day.


1. Hip Flexor Release: Your First Defense Against Sitting

"The hip flexor is just one of those muscles that we all really need to stretch because we sit down all the time," David explains in his video. Start in a lunge position with one leg behind you, toe pointed out. Push your hips down toward the floor and hold. For a deeper variation, reach back and grab your leg while maintaining the position. Hold for 30 seconds on each side.

RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

2. Standing Forward Fold: The Elephant Walk

Portrait of beautiful young woman enjoying yoga indoors. Yogi girl working out in grunge interior with blue wall. Ardha Uttanasana (Intense Stretch, Standing Half Forward Bend pose). Full length

Shutterstock

This stretch doubles as both a nerve floss and hamstring stretch. Stand and reach toward the groundโ€”David emphasizes that it's okay if you can't reach the floor. Bend both knees, then alternate straightening one leg at a time. "Wherever you feel best is where you're going to do it," he advises. Challenge yourself with a final hold stretching both legs simultaneously.

3. Wide-Legged Forward Fold: The Pancake Stretch

Female yoga instructor practicing Upavistha Konasana, seated wide legged forward fold pose for exercise on yoga mat. Exercise for healthcare as lifestyle.

Shutterstock

"If you're trying to do your middle splits, this is probably the best stretch," David shares. Sit with legs spread wide, reaching forward. If reaching forward is challenging, he suggests leaning against a wall with a flat back. For maximum benefit, flex your quads to keep knees straight, and gently shift side to side to "dig into that muscle a little bit."

4. Figure Four: Secret Weapon for Lower Back Relief

Beautiful young model working out at home, doing yoga exercise on floor, lying in Eye of the Needle hip stretch pose (Dead or Reclining Pigeon posture), resting after practice. Full length, top view

Shutterstock

This is David's favorite stretch, and it's especially beneficial for desk workers. Lie down, cross one ankle over the opposite knee, and hold. "Instead of pulling it all the way into your chest," David instructs, "hold the tension and focus on bringing your tailbone down to the floor." This targets the piriformis muscle and helps with sciatica.

5. Lat Stretch: Upper Body Freedom

Stretching,Young,Woman,Practice,Uttana,Shishosana,Yoga,Pose,On,Terrace,Puppy, Dog, poseShutterstock

Position yourself on all fours and sink your chest toward the floor. "The goal is to feel it at the back side of that armpit," David explains. He recommends pointing thumbs toward the ceiling for comfort. This stretch is crucial because "we almost never use our lats in a full range of motion in everyday life."

RELATED: 7 Simple Daily Exercises To Shrink Hanging Belly Fat

6. Spinal Side Bend: Core Length

Fit young girl enjoying group yoga session in peaceful environment of verdant summer park, performing stretches in lotus position while sitting on exercise mat

Shutterstock

Sitting tall, raise one arm up and stretch it over to the side. The key, David emphasizes, is keeping both hip bones grounded: "Make sure that you're not lifting up one side of your hips." Imagine creating an arc from your pinky to your sitting bone.

7. Seated Twist: Spinal Mobility

Spine twisting pose. Woman sitting on blue mat in Ardha Matsyendrasana yoga position with straight arms down and opened palms, head turned to left, legs to right, having relaxed face expressionShutterstock

This active stretch helps release tension throughout the spine. Twist to each side, holding briefly. "Three, two, one, and back," David counts, demonstrating the rhythm of this movement. Follow with gentle side-to-side swaying to release tension.

8. Deep Forward Fold Hold

Woman leans forward stretches her back and legs.

Shutterstock

After warming up with elephant walks, challenge yourself with a sustained forward fold. David guides you to "stretch them out, hold, and relax," repeating this sequence three times for maximum benefit.

9. Advanced Hip Flexor Reach

Warming Up Before Workout. Smiling Fit Woman Training In Living Room At Home, Beautiful Female Stretching Legs Doing Low Lunge With Quad Stretch, Cooling Down After Exercises On Mat, Free Space, flexor

Shutterstock

Building on the basic hip flexor stretch, reach back and hold your foot while maintaining the lunge position. David notes that if this variation feels too intense, "just stick with the first one, letting as much tension as possible leave the body."

RELATED: 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

10. Final Integration: The Full-Body Release

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.Shutterstock

End your routine by gently swaying side to side, allowing tension to release from the entire body. "If you're really focused on gaining flexibility," David advises, "I recommend holding each one of those stretches for a total of a minute and 30 seconds to two minutes."

Remember:

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock
  • Hold each stretch for about 30 seconds
  • Breathe deeply throughout
  • Stay relaxed but focused
  • Feel the stretch without pain
  • Choose variations that match your flexibility level.
Pro Tip: David suggests doing this routine three times if you're serious about improving flexibility. "Doing each stretch for two minutes is really boring," he admits, "so I break it up into sets. Just do that whole routine three times. It's the easiest way to get it done." And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

young blonde woman in eyeglasses happy with raised hands, happy, celebrate, celebration, office, fitness
Shutterstock

We've all been thereโ€”hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

1. Chair Pushups

Side view of an active young woman wearing sportswear doing push ups with the help of a chair at home

Shutterstock

No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.

Try for: 8-12 repetitions, 2-3 sets.

RELATED: I Got My Best Body After 50 and Hereโ€™s How You Can, Too

2. Desk Pushups

Side View Of A Young Businesswoman Doing Push Up On Office Desk

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Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!

Try for: 8-10 repetitions, 2 sets.

3. Chair Squats

Young beautiful fitness girl exercising with chair in gym, chair squats

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Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.

Try for: 10-12 repetitions, 2 sets.

RELATED: 5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

4. Toe Raises

Yoga Workout In Office Behind Business Computer. Gymnastics And Leg Training

Shutterstock

Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.

Try for: 15-20 repetitions, 2-3 sets.

5. Sidekicks

The beauty lady is wearing exercise suit,standing beside wooden chair,putleft hand touch the chair,put right hand to akimbo,raise right leg up in the air,basic pattern for exercise

Shutterstock

Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.

Try for: 8-10 repetitions per side, 2 sets.

Why These Quick Moves Matter

Fit businesswoman doing stretching exercises on a wooden office table while working on her laptop computerShutterstock

These five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Long-Term Payoff

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

Dr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and moveโ€”even the most dedicated workers can spare two minutes for their health.

Small Habits, Big Results

Young businessman laughing while walking in a modern office carrying a laptop with colleagues at work in the backgroundShutterstock

"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularlyโ€”you're going to reap magical benefits," says professor of physical medicine and rehabilitation Dr. Edward Laskowski. Consider pairing these exercises with other daily habitsโ€”like doing chair pushups while waiting for your computer to boot up or toe raises during conference callsโ€”to make them second nature.

So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
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FACT CHECKED BY Christopher Roback
โœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Movement can cure just about anything. Engaging your muscles and putting some tension on your body is essential for leading a healthy lifestyle. We all have certain activities that we enjoy more than othersโ€” and whether you like weight-training, playing pickleball or just going for a walk, movement in any form can pay dividends on your quality of life as you age.


There are a few essential features to any kind of workout: intensity, frequency, and form. Each of these three elements requires you to be disciplined and self-aware in how your incorporate movement into your day. My recommendation for anyone, no matter their fitness level or goals, is to stretch regularly and invest in good posture. Stretching even for just a few minutes a day, can significantly improve your posture and be a part of a routine that makes you look and feel better.

1. The Importance of Good Posture

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

Your posture affects your balance and nervous system, so establishing good posture early in life can impact your health down the road. As you age, maintaining a wide range of motion can keep you physically able to do activities you enjoy. Having the proper alignment can help ward off spinal issues and muscle atrophy as well. If you have ever met someone in their 70โ€™s who looks like they are 50, youโ€™ve met someone who makes stretching and movement a priority.

Beyond the physical benefits of stretching, improving your posture can boost your confidence. Your posture affects your body language which can affect how other people see you. While you should make health decisions for yourself and your own goals, good posture is generally seen as a sign of self-confidence which comes across as approachable and friendly to others. Feeling good about yourself can boost your energy levels which can in turn, affect your enthusiasm to meet up with friends, spend time with you family, and try new things. Read on to discover the ultimate 5-minute stretching routine for good posture.

2. Toe Touch

Yoga at home exercise in living room house - woman on fitness mat training stretching legs touching toes.Shutterstock

Start off your routine with a basic, low intensity stretch. Begin standing up and slowly bend to touch your toes. Keep a slight bend at the knees, releasing tension in the muscles in your legs and back. Soften your hips and allow your spine to lengthen. Hold this stretch for 30 seconds to a minute. Repeat twice to warm up your whole body.

3. Cat Cow Stretch on Your Knees

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A common stretch in many yoga practices, the cat cow stretch releases tension in your back and abdominal region all the while drawing attention to your breath. While on all fours, align your shoulders with your hands and your hips to be over your knees. Inhale, look up, and allow your back to arch. Then exhale, tuck your chin to your chest, and round your back. Repeat this several times. These movements will release tension in your shoulders and neck. By activating your tailbone, the cat cow stretch will help with spinal mobility and improve blood circulation.

4. Standing Cat/Cow Stretch

A blonde woman in a black leotard and leggings, standing on a yoga mat in a room, doing yoga, bending backwards with her hands on her hipsShutterstock

Another stretch inspired by yoga, standing cat-cow is ideal for your shoulders and hips. It targets similar muscles to the traditional cat cow, but repeating the motion in a standing position allows you to work out tense areas. Stand with your feet hip distance apart with your hands on your hips. Inhale, lift your chest, and let your lower back arch as is comfortable. Exhale, draw your stomach towards your spine, and let your whole back curve. Repeat this several times.

Related: 5 Ways to Stay in Shape and Achieve Your Dream Body

5. Chest Opener

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Standing tall with your feet hip width apart, clasp your hands behind your back. Try to keep your arms mostly straight, and raise your chin towards the ceiling, focusing on releasing tension in your upper back. Keep a focus on holding your core and not overextending your shoulders. Rather, squeeze you shoulder blades together and breathe deeply. This will help relax the ligaments and muscles across your chest.

6. Plank

Strong Beautiful Fitness Girl in Athletic Workout Clothes is Doing a Plank Exercise While Using a Stopwatch on Her Phone. She is Training at Home in Her Living Room with Cozy Interior.Shutterstock

To wrap up your 5-minute stretch routine, do a plank for at least 30 seconds to engage your core and activate the muscles all across your body. The muscles you strengthen through the plank position guide your body into its proper alignment and will improve your posture throughout the day.

Related: Woman Lost 45 Pounds in 3 Months With These 5 Simple Hacks

7. Final Word From the Trainer

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While committing to an intense workout regime might seem like an unrealistic commitment for some, this 5-minute routine goes to show that small actions, when done consistently, can drastically improve both your physical and mental health. There are 1,440 minutes in the day, and I challenge everyone to spare just 5 of those to invest in their personal wellbeing. If youโ€™re concerned about using proper form, I recommend working with a physical trainer for an assisted stretch session.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

Mature woman stretching her body.
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FACT CHECKED BY Christopher Roback
โœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Donโ€™t neglect stretching when youโ€™re over 50โ€”itโ€™s essential to health and wellness. โ€œYou may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence,โ€ Howard E. LeWine, MD, tells Harvard Health. โ€œA lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.โ€ Here are 10 simple stretches to improve flexibility in just 2 weeks.


Single Leg Stretch

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. Andโ€ฆI want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Yoga and Pilates instructor Sean Vigue demonstrates a single leg stretch. โ€œBelieve it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. Andโ€ฆI want to play with my grandkids someday,โ€ he says.

Childโ€™s Pose

@seanviguefitness

Best Stretches for Men Over 50! No equipment needed #seanviguefitness #menover50 #menover40 #yogaformen #mensyoga #yogaformentalhealth #stretchformen

Vigue shows how to do a childโ€™s pose stretch, lunge with a twist, and backbend to downward dog. โ€œDo each of these stretches for 30-60 seconds at a time, Vigue says. โ€œNo equipment needed.โ€

Good Morning Stretch

@thedeniseaustin

Good morning stretch! #fitover50 #deniseaustin #backstrength #stretching

Try Denise Austinโ€™s โ€œgood morningโ€ stretches to improve back flexibility. โ€œTry to do 10 good mornings!โ€ she says.

Butterfly Lifts

@seanviguefitness

Morning Stretchesโ˜€๏ธMorning Mobilityโ˜€๏ธ Hereโ€™s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus๐Ÿ’ฅ #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. โ€œPractice daily. Be consistent,โ€ he says.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Pigeon Pulses

@seanviguefitness

Morning Stretchesโ˜€๏ธMorning Mobilityโ˜€๏ธ Hereโ€™s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus๐Ÿ’ฅ #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. โ€œRoll out of bed and make your own history. Consistency and focus๐Ÿ’ฅ,โ€ he says.

Whole Body Stretch

@seanviguefitness

Release your entire body with this amazing stretch! You gotta try this one๐Ÿ’ฅ yt/SeanVigueFitness #seanviguefitness #yogainstructor #yogaforathletes #yogaforeveryone #morningyoga #mobilitytraining #yogaformen #yogaforhips #morningstretch #yogaover50

Vigue shows how to do this amazing whole body stretch. โ€œRelease your entire body with this amazing stretch! You gotta try this one. Hold for 5-10 deep breaths,โ€ he says.

Low Lunge To Runnerโ€™s Lunge

@seanviguefitness

3 Amazing Stretches for People Over 50! Believe it or not but I turn 50 this year. How do I stay flexible, limber and strong? With these kinds of dynamic bodyweight movements. Andโ€ฆI want to play with my grandkids someday. Do them with me and TAG a friend! #seanviguefitness #yogaover50 #yogaforover50 #yogaforeveryone #yogaforseniors

Vigue demonstrates a low lunge to runnerโ€™s lunge. โ€œUse hands for support,โ€ he says.

RELATED: Top 8 Superfoods You Should Eat Every Day to Lose Weight

Hip and Glute Stretch

@seanviguefitness

This Stretch will CHANGE YOUR LIFE! #seanviguefitness #yogainstructor #fitnessinstructor #coachvigue #morningyoga #morningyogaflow #morningstretch #togaformen #yogaforathletes #hipstretch

Vigue shows a stretch that allows the glutes and hip to release. โ€œThis stretch will change your life,โ€ he says.

Back and Spine Stretch

@seanviguefitness

Great back & spine stretch flow #spinestretch #backstretch #yogaforbackpain #seanviguefitness #yogaformen #yogaforathletes

Vigue demonstrates a back and spine stretch to encourage flexibility and mobility.

RELATED: 11 Sunrise Routines to Help You Lose Weight in 30 Days

Seated Twist

@seanviguefitness

Do these 3 Stretches EVERY Morning! #morningyoga #morningstretch #morningyogaflow #seanviguefitness #sunriseyoga

Vigue shows how to do a seated twist, seated pigeon, and lunge with mudra. โ€œDo these three stretches every morning,โ€ he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Liv Livinleggings
Copyright Livinleggings/YouTube

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

RELATED: 40 Health Symptoms That Can Be More Serious Than You Think

Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer โ€“ it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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โœ“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. โ€œThe foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,โ€ says the Mayo Clinic. โ€œFor successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.โ€ Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so itโ€™s best to cut down or simply stop drinking it altogether. Every calorie counts when youโ€™re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when youโ€™re hungry, and only when youโ€™re hungry. โ€œListening to your hunger works much better than relying on willpower,โ€ Kayla Kopp, RD, LD, tells the Cleveland Clinic. โ€œWhen youโ€™re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?โ€

Work Out First Thing

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Working out first thing in the morning means you donโ€™t have to make time for it later. It also starts the day off on a good note. No excuses!

Donโ€™t Skip Breakfast

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Studies show people who eat breakfast (provided itโ€™s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possibleโ€”park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucialโ€”to lose weight, you need to take in less calories than youโ€™re burning off. โ€œFor example, to lose 1 to 2 pounds a week โ€” a rate that experts consider safe โ€” your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,โ€ says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. โ€œThe weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,โ€ Richard Joseph, MD, tells Harvard Health. โ€œIf you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.โ€

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. โ€œTry to eat most of your daily calories before sitting down to relax for the night,โ€ Kopp tells the Cleveland Clinic. โ€œMany of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much weโ€™ve had before calling it a night.โ€

Be Picky About Carbs

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You donโ€™t have to eliminate carbsโ€”but be choosy about them. โ€œNot all carbohydrates are created equal,โ€ says Corewell Health. โ€œEating a slice of white bread wonโ€™t give your body the same nutrition as eating a slice of whole grain bread. When youโ€™re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), youโ€™re going in the right direction.โ€

Eliminate Temptation

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Keep junk food out of sight and out of mind. โ€œDonโ€™t keep problem foods around the house and/or at work,โ€ says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.โ€

Get Enough Sleep

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Sleep is important for weight loss. โ€œNo one can make mindful food choices when theyโ€™re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,โ€ psychologist Susan Albers, PsyD, tells the Cleveland Clinic. โ€œYou need a clear, focused head to make healthier food choices.โ€

Lift Weights

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โ€œResistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. โ€œAll weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because youโ€™re expending energy, which involves burning calories.โ€

Manage Stress

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Stress can undermine your weight loss efforts. โ€œMore commonly, people turn to โ€” or away from โ€” food as a way to help deal with stress,โ€ says Penn Medicine. โ€œYour metabolism can change if you regularly eat large amounts of food or donโ€™t eat enough or at all.โ€

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. โ€œProcessed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,โ€ Dr. Albers tells the Cleveland Clinic. โ€œThey are designed to be addictive to the brain.โ€

Drink More Water

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Choose water over high-calorie drinks. โ€œSometimes we respond to thirst signals by eating โ€” when actually what our bodies want is water,โ€ Dr. Albers explains. โ€œItโ€™s easy to confuse our thirst and hunger signals, or to override thirst signals.โ€

๐Ÿ’ช๐Ÿ”ฅBody Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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โœ“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. โ€œYou need to make it part of your routine,โ€ exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. โ€œThis is about adjusting your lifestyle for your health.โ€ TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walkingโ€”hereโ€™s how she did it.

Donโ€™t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss โ™ฌ original sound - alexx.fitt

Alex makes the important point that itโ€™s better to start off slow to build sustainable habits. You donโ€™t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. โ€œExercise impacts your blood sugar quickly, often within a few minutes,โ€ Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. โ€œAnd over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.โ€

Walking In the Morning

Alex would start her day with a walk. โ€œGetting outside gives you a chance to enjoy fresh air and nature,โ€ says Henry Ford Health. โ€œWalking, like any form of exercise, reduces stress and anxiety. Youโ€™ll start the day with a positive attitude, better able to manage challenges during the day.โ€

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. โ€œThe closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,โ€ Dr Evelyn Parr from the Australian Catholic Universityโ€™s Exercise and Nutrition Research Program tells the Sydney Morning Herald. โ€œYet this is when we have our biggest meal of the day.โ€

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. โ€œThe faster, farther and more frequently you walk, the greater the benefits,โ€ says the Mayo Clinic. โ€œFor example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.โ€

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. โ€œWeโ€™ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,โ€ Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. โ€œEvidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,โ€ John M. Jakicic, Ph.D, tells University of Kansas Medical Center. โ€œAnd more recent evidence supports the benefits of reducing the risk of dementia.โ€

๐Ÿ’ช๐Ÿ”ฅBody Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
โœ“Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. โ€œHey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,โ€ she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Networkโ€™s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

โ€œI started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,โ€ she says. The total calories equal 157 and 14 g protein.

Lunch

โ€œI'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,โ€ she says about her lunch. โ€œAnd honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. โ€œI made a cute little green smoothie and it was a little messy, but it was good regardless,โ€ she says.

Pre-Workout Snack

โ€œLater, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,โ€ she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

โ€œThen I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,โ€ she continued. โ€œIt had me sweating.โ€

Protein Bar

โ€œRight after my workout I had my favorite dark chocolate pretzel protein bar,โ€ she continued.

Dinner

โ€œAnd finally for dinner I made this super easy teriyaki chicken bowl over brown rice,โ€ she said, adding that the 560 calorie and 52 gram protein meal is โ€œso delicious and the macros forward are amazing.โ€

Dessert

โ€œLastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,โ€ she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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โ€œ1800-1900 calories seems like a good amount for her, but I donโ€™t know her exact age, height, weight, or exercise level,โ€ says Collingwood. โ€œ147 grams of protein is probably more than she needs, but it is not dangerously high.โ€

Try Eating More Vegetables, Expert Says

โ€œI see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,โ€ Collingwood continues. โ€œI would recommend increasing veggies to aim for 25 grams of fiber each day.โ€ She also likes how often she is eating with the meals and snacks in between. โ€œI do worry about the OxyShred. I couldnโ€™t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,โ€ she points out.

๐Ÿ’ช๐Ÿ”ฅBody Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week