I followed this flexibility routine for 30 days after a physical therapist recommended it—here's why it's the perfect antidote to my desk job

Stiffness is a common ailment in the modern world. Our desk jobs and endless phone scrolling can lead to all kinds of aches and pains.

“The most common areas of joint stiffness are the back, hips and knees,” Christynne Helfrich, physical therapist at Hinge Health tells Fit&Well.

“But any joint can become stiff, from your fingers to your hands and wrists—even your elbows and ankles!”

Stiffness is particularly common in older people, as our bodies produce less synovial fluid as we age (the lubricant that keeps joints moving smoothly).

But Helrich says younger people can have poor mobility, too, especially if they don't move and stretch frequently.

The best medicine to combat everyday stiffness is regular movement, so I asked Helrich to suggest five stretches that target common problem areas for people.

I then did these stretches religiously for 30 days and was impressed with how it impacted my flexibility.

Five stretches to combat everyday stiffness

1. Kneeling hip flexor stretch

Sets: 3 Time: 10–20 seconds on each side

• Stand comfortably with your feet hip-width apart.
• Take a step forward with your right foot and lower your left knee and shin onto the floor.
• Lean forwards, deepening the bend in your right knee. Keep your chest upright.
• Push your front foot and step back to starting position.

Targets: Tight hip flexors

2. Hamstring stretch

Sets: 3 Time: 10–20 seconds on each side

• Stand with feet shoulder-width apart.
• Bend your left knee slightly and step your right leg forward, placing the heel on the floor. Flex the toes of your right foot towards the ceiling.
• Bend your hips, lowering your chest slightly towards the ground, keeping the front leg straight.
• Return to standing position and swap legs.

Targets: Hamstrings (back of thighs)

3. Child’s Pose

Sets: 3 Time: 30–60 seconds

• Start on your hands and knees.
• Push your hips back towards your heels, moving your big toes together but keeping your knees wide.
• Slide your arms out in front of you and settle your hips on your heels.
• Your head and chest should be relaxed down towards the floor.
• Focus on taking slow, deep breaths in this position.

Targets: Back, shoulders and hips

4. Seated knee extension

Sets: 10 Time: 5-10 seconds each side

• Sit comfortably in a chair, with feet on the floor and your back straight.
• Lift one foot towards the ceiling, straightening your leg.
• Hold for a few seconds, then relax your foot back to the ground and repeat with the other leg.

Targets: Stretches hamstrings and strengthens quads (front thighs)

5. Cat-Cow

Time: Perform slowly and move with your breath, repeating 10–20 times

• Start on your hands and knees. Your hands should be positioned under your shoulders and your knees in line with your hips.
• Slowly round your entire back toward the ceiling while drawing your chin to your chest, and hold for a few seconds. This is your cat.
• Return to the starting position, then drop your chest, push your shoulder blades together and arch in the opposite direction.
• Look up to the ceiling and hold for a few seconds. This is your cow.
• From here curve back into the cat position and repeat 10-20 times.

Targets: Spine

What I learned after stretching for 30 days

I tried these stretches three times a day: at lunchtime, just before bed, and after my workouts. The latter was the easiest, it’s when I felt most mobile. Here’s what I discovered after 30 days:

It was easier to get comfortable at night

I added these stretches to my bedtime routine and found it easier to relax and find a comfortable position to sleep in.

My back regularly feels tight and achy, which the cat-cow and child’s pose helped with.

My flexibility improved

I might not be able to master the splits or a scorpion handstand just yet, but my flexibility has improved since the beginning of this challenge.

The stretches are now easier to tackle, and I can hold them for longer periods.

It was a reality check

I knew I wasn’t flexible before this challenge, but I hadn’t realized just how inflexible. These stretches have been a wake-up call. I need to address my stiff joints before they get worse.

Despite how much I dreaded doing these stretches every day, committing to the 30-day challenge showed me how great they make me feel afterwards, so it’s definitely something I’m going to keep up.

For the minimal amount of time they take, it’s so worth it for the results, and I’m excited to see how my flexibility keeps progressing.