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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.

The 5-Minute Stretch Routine That Can Improve Your Posture

Stretching can be a part of a routine that makes you look and feel better.

Josh York
By Josh YorkMay 26, 2024
Josh York
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
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FACT CHECKED BY Christopher Roback
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
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

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.

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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
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
See Full Bio
Follow:
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.

Healthy Body

Perfect Your Posture in 100 Seconds With This Simple “Titanic” Exercise

Dr. Jon Saunders
Copyright Dr Jon Saunders/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 28, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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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.

In our modern, sedentary lifestyles, maintaining good posture can feel nearly impossible. Whether it’s stretching your neck to check your phone, slouching while working on laptops, or squeezing into a seat on a Spirit flight, poor posture is a common issue. Dr. Jon Saunders, a chiropractor with over 25 years of experience in treating poor posture and related conditions, offers a quick and effective solution that can transform your posture in just 100 seconds.

The Importance of Good Posture

Good posture is more than just looking confident; it's essential for overall health. According to Harvard Health, "Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains." The Cleveland Clinic adds that "Having good posture can help you avoid common aches and pains in your back, neck, and shoulders. Maintaining healthy posture can reduce wear and tear on your joints, especially in your spine."

The Zigzag Posture Problem

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

In his video, Dr. Saunders explains that the most common postural issue is "The most common postal pattern we see is what we call a zigzag postal pattern. That posture where our pelvis comes forward, our thoracic spine chews back, and then our forward head posture results in a complete collapse of our upright standing posture."

This pattern develops over time due to excessive sitting and poor habits. "We sit way too much, and when we sit, we sit in a lazy posture. This, over time, stretches ligaments, weakens spinal stability muscles, and creates faulty neurological patterns that allow these poor postural patterns to persist," says Dr. Saunders.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

The Negative Effects of Bad Posture

Poor posture can have several detrimental effects on your health. Harvard Health notes that "Poor posture can lead to neck pain, back problems, and other aggravating conditions. It can also promote heartburn, incontinence, and constipation." The Cleveland Clinic warns that "Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage." They further explain that "Ignoring advice on good posture can affect your overall health and set you up for neck and shoulder strain, back pain, and even joint damage."

The Holistic Approach to Posture

Rather than focusing on individual body parts, Dr. Saunders in his video emphasizes a holistic approach: "Looking at posture, you have to look at the whole, not the sum of the individual parts." He advises, "We need to look at the pelvis, the low back thoracic spine, and the cervical spine as a unit in order to effectively correct your poor posture patterns."

RELATED:Top 6 Fat Loss Mistakes Women Over 40 Need to Stop Doing Now, Experts Say

The Titanic Posture Exercise

Dr. Saunders, in his video, introduces the Titanic Posture exercise, a simple yet effective technique to address multiple postural issues simultaneously. Here's how to do it:

  1. Warm-up: Perform the cat-cow stretch to prepare your spine.
  2. Equipment: Use a yoga block, pool noodle, small pillow, or folded towel (3-4 inches thick).
  3. Position: Stand with your back against a wall, feet 2-3 inches away.
  4. Placement: Put the yoga block (or alternative) in the middle of your back.
  5. Execution:
  • Rotate your pelvis to touch your glutes to the wall.
  • Raise your arms and squeeze your shoulders and hands back against the wall.
  • Slightly extend your head and pull it back against the wall.
  1. Hold this position for 10 seconds, then relax.
  2. Repeat for 10 sets of 10 seconds each.

"This one exercise might be one of the best posture exercises you've ever seen," claims Dr. Saunders, "because it's one exercise that can fix three postural patterns in one shot."

Use a Pillow

To enhance the effectiveness of this exercise, Dr. Saunders emphasizes the importance of maintaining good posture while sitting. He recommends using lumbar support: "Simply put a pillow there to help support your spine. It'll make the exercise that just shows you way more effective and your posture change way more permanent."

RELATED:Fitness Guru Tried 80/20 Rule and Here's What Her Day Looks Like

Making Posture Changes Permanent

By combining the Titanic Posture exercise with mindful sitting habits, you can make significant improvements to your posture and overall spinal health. As Dr. Saunders concludes, "I know you're going to notice a difference" when you practice this routine daily.

Don’t forget to consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health conditions or injuries. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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.

Healthy Body

12 Safe Yoga Poses That Make Bones Stronger After 50

Triangle, yoga, Pose, Trikonasana.,Mature,Woman,Practicing,Yoga,At,Gym.,Fitness,Female
Shutterstock
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Want stronger bones without risking injury? Kendra Fitzgerald, a certified yoga teacher and exercise specialist, knows some yoga poses that can help and guide you through each move safely. Read on to learn how to modify traditional poses to protect your spine while building strength. Whether you're new to yoga or worried about osteoporosis, this step-by-step guide shows you how to adapt each pose for your body. Follow along as Kendra shares expert tips to improve your balance, build bone density, and move with confidence.

The Science Behind Yoga for Bone Health

A 10-year study by Dr. Loren Fishman demonstrated that regular yoga practice can safely increase bone mineral density (BMD) in both the spine and femur. BMD measures the concentration of calcium and other minerals in bones, which is a key indicator of bone strength. This research proves that yoga can help maintain and improve bone health.

Understanding the Benefits

According to Harvard Health, "Yoga can improve posture and strengthen the muscles that support the spine." Beyond bone density, Osteoporosis Canada notes that "Yoga can help to build strength, improve flexibility and enhance balance - all of which are important for bone health and fracture prevention."

Safety First: Preparing for Practice

Before beginning, ensure you have a yoga block and strap nearby. These props help maintain proper alignment and make poses accessible for all levels. As noted in Dr. Fishman's research, yoga has "side effects" that include "reduced levels of anxiety," making it a holistic approach to bone health.

Tree Pose: Finding Balance and Building Core Strength

Young asian woman doing yoga in the morning at the park. Healthy lifestyle concept.Shutterstock

Dr. Fitzgerald begins her post with a tree pose to establish balance and core engagement. "Press your foot down into the floor from the heel to the ball of the foot," she instructs. "Imagine you had a string attached to the top of your head pulling you toward the ceiling." This pose strengthens hip stability while improving balance—which is crucial for preventing falls.

Triangle Pose: Creating Length and Stability

Senior woman practicing yoga, stretching in Utthita Trikonasana exercise, extended triangle pose, working out at home.Shutterstock

"Ground down through your heels and let that reverberate up to your hips through your tailbone," explains Dr. Fitzgerald. The pose focuses on lengthening the spine while maintaining stability. Using a block provides additional support and ensures proper alignment.

Warrior II: Building Lower Body Strength

Young yogi woman practicing yoga, standing in Warrior two exercise, Virabhadrasana II pose in her living room, working out wearing sportswear bra and pants, full length. Weight loss concept .Shutterstock

This powerful stance strengthens the legs while opening the hips. Dr. Fishman emphasizes proper alignment: "Let your ribs align over your pelvis and extend your arms out to either side." The pose builds strength in the legs and core while improving balance.

Side Angle: Extending the Spine

Young woman doing yoga on the lakeShutterstock

Dr. Fitzgerald guides practitioners to "fire up your glutes, arrange your hips so you feel freedom in the core." This pose creates length in the side body while strengthening the legs and core.

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Understanding Safe Spinal Rotation

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

Harvard Health emphasizes that "Yoga can also improve balance and coordination, which can help prevent falls." This principle is especially important in twisting poses, where proper technique is crucial.

Twisted Triangle: Safe Spinal Rotation

Slim woman in black sportswear practicing parivrtta trikonasana by Maspalomas sand dunes. Female yogi in revolved triangle yoga pose outdoors. Flexible, wellness conceptsShuttrstock

"The key to twisting with osteoporosis is keeping your spine straight while you twist," Dr. Fitzgerald says. "We have to rotate from our hips and use our core muscles to help rotate, not the flexibility of our spine."

Locust: Strengthening the Back

Senior woman practicing yoga at home indoor, doing Salabhasana or Locust pose. Wellness and healthy lifestyleShutterstock

This gentle backbend strengthens the entire posterior chain. Dr. Fitzgerald instructs to "use your glute muscles to help lift your legs" while keeping the chin tucked to protect the cervical spine.

Bridge: Engaging the Posterior Chain

Stay at home fitness. Strong mature woman doing half bridge yoga pose, strengthening her abs muscles indoors, copy space. Fit senior woman working out in living room during covid isolationShutterstock

"You should not feel this in your lower back," Dr. Fitzgerald cautions. Instead, focus on using the glutes and hamstrings to lift while keeping the core engaged.

RELATED: 5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Supine Leg Stretch: Creating Length Safely

Senior woman working out, warming up using yogic belt, lying in yoga Supta Padangushthasana, One Leg Lift exercise, reclined variation of Extended Hand to Big Toe pose at home.Shutterstock

Using a strap, this pose safely stretches the hamstrings while maintaining spinal alignment. Dr. Fitzgerald emphasizes keeping shoulders relaxed and breathing into any sensations.

Seated Straight Leg Twist: Core Rotation

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

"Stay upright and lifted to stay safe in your osteoporosis twists," says Dr. Fitzgerald. The focus is on rotating from the upper back while maintaining a straight spine.

Bent Knee Twist: Gentle Spinal Mobility

seated twist with bent kneesShutterstock

This variation provides a gentler twist while maintaining spinal integrity. Dr. Fitzgerald emphasizes using "deep core muscles to help rotate and twist through your upper back."

Modified Poses: Adapting for Your Body

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

Throughout the sequence, Dr. Fitzgerald offers modifications to make poses accessible for different ability levels. Use blocks, straps, and variations to maintain proper alignment and safety.

Shavasana: Integration and Rest

Tired,Senior,Couple,Lying,With,Outstretched,Arms,On,Floor,yogaShutterstock

The practice concludes with relaxation, allowing the body to integrate the work. "Let the parts of your body that are touching the floor fully relax and release," guides Dr. Fitzgerald.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Long-Term Benefits of Regular Practice

Mature woman stretching her body.Shutterstock

Research shows that consistent yoga practice can lead to improved bone mineral density, better balance, and reduced anxiety. As noted in Dr. Fishman's study, these benefits accumulate over time, making yoga a sustainable approach to bone health. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Fitness & Workouts

These 3 Stretches Will Change Your Life

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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 – 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.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
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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✓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.

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” 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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