Incorporating stretching into your daily routine can offer a host of benefits, including easing muscle soreness and alleviating tightness, especially for those with busy schedules. For individuals seeking an effective yet simple way to enhance their flexibility, a seven-minute stretching routine provided by flexibility expert Tom Merrick, known to his one million YouTube subscribers as the Bodyweight Warrior, might be just what you need.
Merrick emphasizes the significant advantages of developing flexibility, not just for athletic performance but for everyday tasks. “The biggest benefit of stretching is the feeling of reduced restriction and increased freedom of movement,” Merrick explains. “This can make even simple activities, like bending to pick up something or playing with your kids, much easier.”
Here are five key stretches Merrick recommends performing daily to improve hip mobility, shoulder health, and overall flexibility in the knees, hips, and ankles:
The 90/90 Stretch
Merrick highlights the 90/90 stretch as a comprehensive exercise for enhancing hip flexibility. “It targets every angle required for hip movement, covering both internal and external rotation of the joint,” he says. This stretch can help counteract the effects of prolonged sitting and tightness in the glutes, which often impacts other lower body movements like squatting.
How to Perform It
1. Sit upright with your right thigh perpendicular to your torso and your left thigh extended directly in front of you. Both knees should form right angles.
2. Place your hands on the ground behind you for support.
3. Lift both knees so they point towards the ceiling, then rotate them to switch positions, with your left thigh perpendicular and your right thigh extended forward.
4. Alternate between these positions, holding each for a few deep breaths, for 90 seconds to two minutes.
The Couch Stretch
Targeting the hip flexors and quadriceps, the couch stretch is especially beneficial for those who engage in running, cycling, or prolonged sitting. Merrick notes that this stretch helps counteract the flexed, tightened positions often adopted in these activities.
How to Perform It
1. Place your left knee against a wall with your shin extending vertically upwards.
2. Step your right foot forward into a lunge position, aligning your left thigh and torso in a straight line.
3. Tuck your hips by squeezing your glutes and gently pull your rear knee forward.
4. Place your hands on the floor inside your right foot for support.
5. Hold for 60 to 90 seconds on each side, adjusting your torso position as flexibility improves.
The Squat
Although primarily known as a strength exercise, Merrick describes the squat as a fundamental stretch that demonstrates flexibility across multiple joints, including the ankles, knees, and hips. “Being able to hold a proper squat position is crucial for both resistance training and everyday movements,” he adds.
How to Perform It
1. Stand with feet hip-width apart and toes slightly pointed outwards.
2. Keeping your chest up and spine long, lower into a deep squat.
3. If needed, hold onto a sturdy anchor point to maintain balance.
4. Hold the squat position for 60 to 120 seconds, focusing on maintaining good posture.
The Hang
The hang exercise supports overhead flexibility, shoulder health, and spinal decompression. Merrick explains that this stretch allows gravity to extend the spine, counteracting the compression that occurs from daily activities.
How to Perform It
1. Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Support your weight by lifting your feet off the ground.
3. Aim to pull your chest in to maintain a straight body position.
4. Hold for 30 to 60 seconds. Beginners can start with a lower bar and gradually reduce the weight supported by their feet.
The Elephant Walk into Pike Hold
This stretch targets the hamstrings, which are crucial for overall flexibility. Merrick emphasizes that tight hamstrings can restrict movement, making it harder to perform tasks like squatting.
How to Perform It
1. Stand with a slight bend in your knees and reach towards the ground.
2. Straighten your left leg while keeping your right knee slightly bent. Hold briefly, then switch sides.
3. After 60 seconds, straighten both legs and try to touch the back of your lower legs with your hands, pulling deeper into the stretch.
4. Hold this position for 30 to 60 seconds.
Should You Include Stretching in Your Routine?
While stretching should complement, rather than replace, other forms of exercise such as strength training and cardio, it remains a valuable practice for enhancing flexibility and overall well-being. Merrick asserts that universal benefits of stretching include improved range of motion and better performance in daily activities. “The key is to incorporate stretches that help you move more freely, so you can handle any physical challenges life throws your way.”