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5 Best Stretches To Relieve Sciatica Pain Under 5 Minutes

Ease your back pain with these gentle, effective stretches from a leading expert.

Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Kimberly "Coach Kim" Baran Thomas, CPT Vive Health
Copyright Vive Health/Youube
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Healthy Body

Living with sciatica pain can make even the simplest daily activities feel challenging. Whether you're struggling to get out of bed or sitting for long hours at work, that nagging discomfort in your lower back and legs can significantly impact your quality of life. The good news? Relief might be just five minutes away.

Meet Kimberly "Coach Kim" Baran Thomas, CPT, a certified personal trainer with over three decades of experience helping people move better and feel stronger. Based in Naples, Florida, Kim has developed a simple yet powerful sequence of stretches specifically designed to target sciatica pain and improve mobility. "Motion is lotion," as Coach Kim likes to say, and these exercises prove just that. Follow along with these expert-approved stretches to start feeling better today.

Preparation: Setting Up for Success

Before beginning, Coach Kim underlines the importance of checking with your physician before starting any exercise program. Find a comfortable yoga mat or firm surface, and remember that consistency is key. "You can do these stretches once or twice daily, performing three to five repetitions on each side," Coach Kim suggests in her post.

Single Knee Hug with Ankle Rotations

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles while holding knee close to her chest

Shutterstock

Start by lying on your back with one leg extended. "If your lower back is particularly sensitive, keep the extended leg bent," advises Coach Kim. Pull one knee toward your chest while rotating your ankle in both directions. This gentle movement improves ankle mobility and promotes blood flow. Switch sides and repeat. As Coach Kim notes, "Every cell in your body will thank you for this stretch."


RELATED: This Is Exactly How to Lose Body Fat This Year

Cross-Body Knee Pull

Shutterstock

For this stretch, lie on your back with one leg straight. Using your opposite hand, gently pull your bent knee across your body while looking in the opposite direction. "For enhanced relief from sciatica, pull the knee up more diagonally towards your chest," Coach Kim suggests. Hold for 2-5 seconds on each side. This movement targets your glutes and hamstrings, areas often associated with sciatic pain.

Gentle Knee Drops

Attractive young woman working out in living room, doing yoga exercise on wooden floor, lying in Belly Twist Pose, Jathara Parivartanasana, resting after practice, full length, top view, Trunk, Rotations, Spinal, MobilityShutterstock

Position yourself with feet together and knees touching, arms at your sides with palms down. Coach Kim emphasizes the importance of control here: "It's a drop, not a flop." Gently lower your knees to one side, then the other. This movement helps release tension in your lower back while maintaining proper alignment.

Double Knee Hug

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top viewShutterstock

Bring both knees toward your chest, interlocking your fingers around them. "If you have neck issues, keep your head down," Coach Kim advises. Otherwise, you can gently lift your head. Hold this position for a count of three, release, and repeat. This stretch is particularly beneficial for those with spinal stenosis.

Wide-Legged Knee Drops

Flexible yoga man reclined with internal rotation

Shutterstock

For the final stretch, position your feet wider than shoulder-width apart. "Tight hips and hamstrings contribute to back pain," explains Coach Kim. Perform gentle knee drops to each side, allowing for a deeper stretch in the hips. This variation helps release tension in both the hip flexors and lower back.

RELATED: 7 Best Back Pain Exercises Physical Therapists Actually Recommend

Making It a Daily Habit

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gym

Shutterstock

As Coach Kim emphasizes, "Prevention is key." These stretches can be performed in bed before starting your day or on a firm surface whenever needed. For optimal results, aim to complete this sequence daily, even twice a day if possible. Remember, "Movement is medicine," and consistency with these stretches can lead to significant improvements in your mobility and comfort.

Tips for Success

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

Coach Kim recommends starting slowly and listening to your body. If you experience any unusual pain or discomfort, stop and consult your healthcare provider. Remember that healing takes time, and regular practice of these stretches can contribute to long-term relief from sciatica pain.


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

The Science Behind the Stretches

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

According to Coach Kim, about 84% of people experience back issues at some point in their lives. These stretches target key areas that contribute to sciatic pain, including the lower back, glutes, hamstrings, and hips. By maintaining regular movement and stretching, you can help prevent future issues while managing current discomfort.

Your Path to Relief

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

As you incorporate these stretches into your daily routine, pay attention to how your body feels. "Ask yourself, how does your back and hips feel?" suggests Coach Kim. With consistent practice, you should notice improved mobility and reduced discomfort. Remember, these stretches are not just about immediate relief—they're about building a foundation for long-term back health and mobility. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

Healthy Body

5 Best Stretches To Relieve Sciatica Pain

Kimberly "Coach Kim" Baran Thomas, CPT Vive Health
Copyright Vive Health/Youube
Christopher Roback
By Christopher RobackFeb 01, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Living with sciatica pain can make even the simplest daily activities feel challenging. Whether you're struggling to get out of bed or sitting for long hours at work, that nagging discomfort in your lower back and legs can significantly impact your quality of life. The good news? Relief might be just five minutes away.

Meet Kimberly "Coach Kim" Baran Thomas, CPT, a certified personal trainer with over three decades of experience helping people move better and feel stronger. Based in Naples, Florida, Kim has developed a simple yet powerful sequence of stretches specifically designed to target sciatica pain and improve mobility. "Motion is lotion," as Coach Kim likes to say, and these exercises prove just that. Follow along with these expert-approved stretches to start feeling better today.

Preparation: Setting Up for Success

Before beginning, Coach Kim underlines the importance of checking with your physician before starting any exercise program. Find a comfortable yoga mat or firm surface, and remember that consistency is key. "You can do these stretches once or twice daily, performing three to five repetitions on each side," Coach Kim suggests in her post.

Single Knee Hug with Ankle Rotations

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles while holding knee close to her chest

Shutterstock

Start by lying on your back with one leg extended. "If your lower back is particularly sensitive, keep the extended leg bent," advises Coach Kim. Pull one knee toward your chest while rotating your ankle in both directions. This gentle movement improves ankle mobility and promotes blood flow. Switch sides and repeat. As Coach Kim notes, "Every cell in your body will thank you for this stretch."


RELATED: This Is Exactly How to Lose Body Fat This Year

Cross-Body Knee Pull

Shutterstock

For this stretch, lie on your back with one leg straight. Using your opposite hand, gently pull your bent knee across your body while looking in the opposite direction. "For enhanced relief from sciatica, pull the knee up more diagonally towards your chest," Coach Kim suggests. Hold for 2-5 seconds on each side. This movement targets your glutes and hamstrings, areas often associated with sciatic pain.

Gentle Knee Drops

Attractive young woman working out in living room, doing yoga exercise on wooden floor, lying in Belly Twist Pose, Jathara Parivartanasana, resting after practice, full length, top view, Trunk, Rotations, Spinal, MobilityShutterstock

Position yourself with feet together and knees touching, arms at your sides with palms down. Coach Kim emphasizes the importance of control here: "It's a drop, not a flop." Gently lower your knees to one side, then the other. This movement helps release tension in your lower back while maintaining proper alignment.

Double Knee Hug

Beautiful young woman working out at home, doing yoga exercise for spine on wood floor, lying in Knees to Chest pose, Pawanmuktasana, Gas Release Posture, resting after practice. Full length, top viewShutterstock

Bring both knees toward your chest, interlocking your fingers around them. "If you have neck issues, keep your head down," Coach Kim advises. Otherwise, you can gently lift your head. Hold this position for a count of three, release, and repeat. This stretch is particularly beneficial for those with spinal stenosis.

Wide-Legged Knee Drops

Flexible yoga man reclined with internal rotation

Shutterstock

For the final stretch, position your feet wider than shoulder-width apart. "Tight hips and hamstrings contribute to back pain," explains Coach Kim. Perform gentle knee drops to each side, allowing for a deeper stretch in the hips. This variation helps release tension in both the hip flexors and lower back.

RELATED: 7 Best Back Pain Exercises Physical Therapists Actually Recommend

Making It a Daily Habit

Middle age beautiful sportwoman smiling happy. Lying down on mat practicing yoga doing bridge pose at gym

Shutterstock

As Coach Kim emphasizes, "Prevention is key." These stretches can be performed in bed before starting your day or on a firm surface whenever needed. For optimal results, aim to complete this sequence daily, even twice a day if possible. Remember, "Movement is medicine," and consistency with these stretches can lead to significant improvements in your mobility and comfort.

Tips for Success

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

Coach Kim recommends starting slowly and listening to your body. If you experience any unusual pain or discomfort, stop and consult your healthcare provider. Remember that healing takes time, and regular practice of these stretches can contribute to long-term relief from sciatica pain.


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

The Science Behind the Stretches

Woman,Working,Laptop,Headache,Back,pain,sore,hurtShutterstock

According to Coach Kim, about 84% of people experience back issues at some point in their lives. These stretches target key areas that contribute to sciatic pain, including the lower back, glutes, hamstrings, and hips. By maintaining regular movement and stretching, you can help prevent future issues while managing current discomfort.

Your Path to Relief

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.Shutterstock

As you incorporate these stretches into your daily routine, pay attention to how your body feels. "Ask yourself, how does your back and hips feel?" suggests Coach Kim. With consistent practice, you should notice improved mobility and reduced discomfort. Remember, these stretches are not just about immediate relief—they're about building a foundation for long-term back health and mobility. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Fitness & Workouts

The 5-Minute Stretch Routine That Can Improve Your Posture

Side profile view smiling happy millennial Indian ethnicity girl standing on right, looking at empty space.
Shutterstuck/fizkes
Josh York
By Josh YorkMay 26, 2024
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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FACT CHECKED BY Christopher Roback
✓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 others— 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 70’s who looks like they are 50, you’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

Calm of Athlete Attractive Asian woman relaxing in yoga Cat Cow Pose on the pool above the Mountain peak in front of beautiful nature views,comfortable and relax in vacationsShutterstock

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

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

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

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

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 you’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.

Fitness & Workouts

Over 50? Here Are 10 Simple Stretches to Improve Flexibility in 2 Weeks

Mature woman stretching her body.
Shutterstock
Ferozan Mast
By Ferozan MastJun 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Don’t neglect stretching when you’re over 50—it’s essential to health and wellness. “You 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,” Howard E. LeWine, MD, tells Harvard Health. “A lot of people don't understand that stretching has to happen on a regular basis. Ideally, it should be daily.” 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. And…I 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. “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. And…I want to play with my grandkids someday,” he says.

Child’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 child’s pose stretch, lunge with a twist, and backbend to downward dog. “Do each of these stretches for 30-60 seconds at a time, Vigue says. “No equipment needed.”

Good Morning Stretch

@thedeniseaustin

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

Try Denise Austin’s “good morning” stretches to improve back flexibility. “Try to do 10 good mornings!” she says.

Butterfly Lifts

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue demonstrates a butterfly lift stretch. “Practice daily. Be consistent,” he says.

RELATED: 19 Most Unhealthy Junk Food You Should Never Eat

Pigeon Pulses

@seanviguefitness

Morning Stretches☀️Morning Mobility☀️ Here’s 3 energizing bodyweight stretch exercises to do first thing in the morning. Roll out of bed and make your own history. Consistency and focus💥 #seanviguefitness #coachvigue #yogaforeveryone #yogaformen #yogaforhips #summerof50 #mobilitytraining #tightyogapants #yogaforathletes #morningyoga #morningstretch

Vigue shows how to do a pigeon pulse stretch. “Roll out of bed and make your own history. Consistency and focus💥,” he says.

Whole Body Stretch

@seanviguefitness

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

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

Low Lunge To Runner’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. And…I 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 runner’s lunge. “Use hands for support,” 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. “This stretch will change your life,” 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. “Do these three stretches every morning,” he says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Pilates Exercises for a Flat Stomach in 14 Days

Vas_Priebe
eso_transform_within/Instagram
Leah Groth
By Leah GrothJun 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

Pilates is one of the most popular workouts in the world for a reason: It helps people achieve that long, lean, and perfectly sculpted body that so many celebrities and models have. Vas Priebe is a Holistic Health Coach who is certified in both yoga and Pilates. She recently spoke with The Body Network about how to incorporate Pilates into your life and how it can help you achieve a flat stomach in just a few weeks.

Stretch First

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

“The biggest tip is stretching first so that your body is more open. When your body is more open, your body functions more effectively making muscle engagement easier. Better engagement equals better results,” says Vas.

Keep the Following in Mind Before You Start

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Before moving onto her 5 exercises, she starts with the following tips:

  • Open inner thighs and hips before you begin your ab workout.
  • Less is more with abs when done properly.
  • Be patient, move intentionally with your breath, feel your body as you move and take your time.
  • Keep your neck, jaw, face, throat soft.Tension in those places steals the work away from the abs.
  • Abs should always be softening inward, as if they are hugging and supporting your spine, not bracing outward.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

Exercise 1: Wide Legged Forward Fold

Beautiful young woman in bright colorful sportswear working out indoors on blue mat. Girl doing Wide Legged Forward Bend, Prasarita Padottanasana posture. Full lengthShutterstock

“Take your arms out to a T and step your feet as wide as your arm span. Keep your feet facing forward. Hinge at your hips and place hands on the ground. Bend your knees and lengthen your spine to a table top position, arms beneath shoulders. Crown of head away from tail. Shift your weight back to the right heel as you lengthen and straighten your left leg. Hold for a breath cycle and then switch. Go back and forth, moving with breath for a minute or so,” says Vas.

Exercise 2: Runner’s Lunge

Positive athletic senior woman doing runner's lunge yoga pose on home workout, copy space. Sporty mature lady stretching her legs, exercising in living room. Domestic training during covid lockdownShutterstock

“Step your right foot outside your right hand. Turn your toes out slightly. Step your left leg back and lower back knee. Come to finger tips, lengthen and lift your spine tall, square your shoulders. Engage your glutes as you bend deeper into the lunge. Maintain length in spine and length through the back leg. Hold for 30 seconds or a few breath cycles and then switch,” she instructs.

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Exercise 3: Table Top Knee Taps

Shirtless athletic man doing high plank knee touch workout on rooftop floor, home open air exercise concept, selective focusShutterstock

“Start in a table top position. Lengthen and lift your spine, crown of head reaches from tail. Square off shoulders and hips. Take an inhale and widen through your rib cage as you firmly press into the ground and maintain a long spine. Sustain your width and length as you exhale and lift your knees 2 inches from the ground.Inhale and tap them gently back down. Exhale and lift. Repeat 2 sets 8-10 reps,” suggests Vas.

Exercise 4: Supine Marches

Fitness woman working out on mat at homeShutterstock

“Lie on your back, arms by your side, legs in table top. Flex your ankles. Maintain a neutral pelvis. On an exhale, hinge at your hip and lower your right leg towards the ground. Knee stays bent in the tabletop position. Belly softens inward as leg lowers. Inhale and lift the leg back to start position. Move with your breath slowly, ensuring a sense of the abs softening inward on your exhale. Repeat 2 sets 8 reps on each side,” says Vas.

Related: 12 Powerful Ways to Transform Your Body at Any Age

Exercise 5: Chest Life

Side view of female in green wear sleeping outdoors after doing yoga exercises. Crop of woman relaxing peacefully after yoga exercising among grass holding hands behind head. Concept of calmness.Shutterstock

“Lie on your back, neutral pelvis, hands behind your head at the base of your skull. Elbows slightly wider than the shoulders. Lengthen through your under arms. Take legs to a table top position, knees together, toes pointed. Prep is important here. Lift your head and chest and hold. Take a big inhale into your side body as you lengthen through you under arms and engage your triceps and lats. Hold your head up with your arms so that you often your neck and engage your core. As you exhale, soften your abdominals into your body maintaining width through your rib cage and lower abs. Avoid your belly popping upwards, brace inward instead. Hold the position keeping an eye on your abs. Watch them on the exhale to ensure they are softening inward. Take 8-10 long slow breaths holding the position, legs in table top, head and chest lifted.”

💪🔥Body Booster: Research backs up the many benefits of Pilates. Studies have found it can help increase muscle strength, endurance, and flexibility, and improve posture and balance.

Fitness & Workouts

These 3 Stretches Will Change Your Life

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

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

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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

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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 – 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.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” 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 it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’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 you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’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?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’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 possible—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 crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If 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.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many 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 we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” 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.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’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,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

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. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’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. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The 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,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For 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.”

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. “We’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,” 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. “Evidence 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,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’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

“I 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,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'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,” she says about her lunch. “And 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. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

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

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” 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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“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I 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,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’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,” she points out.

💪🔥Body 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

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