Finishing a workout feels great—whether from a sense of accomplishment or relief that it’s over. Either way, most people are ready to hit the showers after the final rep.

A cool-down (and its cousin the warm-up) can feel like an optional extra, but here’s why you should make it a non-negotiable.

According to physician Dr Cristina Sciavolino-Day, even a few minutes of gentle movement and targeted stretching after your session’s main event can help your body recover.

“One of the biggest mistakes I see is people finishing a workout and immediately sitting down,” she says. “I do the opposite. After one of my regular walks, I gradually slow my pace and continue moving around the house for a few minutes before sitting.

“It helps your body make a smoother transition from exercise back to rest.”

Read on for everything you really need to know about cool-downs, as well as the eight simple moves Sciavolino-Day recommends to help your body transition from exercise to rest.

What happens to your body during a cool-down?

“When you exercise, your heart rate increases, your breathing speeds up and more blood is sent to your working muscles,” says Sciavolino-Day. “A cool-down helps your body gradually transition back to its resting state instead of stopping suddenly.

“Think of it like slowly pulling your car into the driveway rather than slamming on the brakes. Cooling down allows your heart rate and breathing to gradually return to normal, may help reduce feelings of dizziness after exercise, and gives tight muscles a chance to relax and regain their normal length and movement.”

Is it dangerous to skip a cool-down?

For most healthy people, it’s not dangerous to skip a cool-down, reassures Sciavolino-Day.

“But some people may feel lightheaded, dizzy or uncomfortable if they stop intense exercise suddenly. This is especially true after activities such as brisk walking, running, cycling or interval training because blood can temporarily pool in the legs when movement suddenly stops,” she says.

“A few minutes of gentle movement after exercise helps keep blood circulating while your heart rate gradually comes back down.”

Ditching the cool-down may also leave some people feeling stiffer after exercise, although this will vary from person to person and on the exercise you're doing.

How long should a cool-down take?

“I recommend spending about five to 10 minutes cooling down after exercise,” says Sciavolino-Day. “But if you’re in a time crunch, even three to five minutes is better than nothing.”

“The harder the workout, the more beneficial it can be to give your body a little extra time to transition back to rest,” she adds.

Cool-down routine

Sciavolino-Day’s cool-down routine is suitable to help your body recover after general exercise such as a full-body workout, gentle run or brisk walk.

If you have osteoporosis, have had recent surgery, balance problems, joint replacements, or chronic medical conditions, talk to your healthcare professional to check which exercises are appropriate for you.

1. Slow march and hold

Time: 30-60sec

• Stand with your feet hip-width apart.
• Slowly raise one knee hip height and hold briefly.
• Lower and repeat on the other side.
• Continue alternating knee lifts in a slow and controlled way.

“This slow march helps to gradually lower your heart rate, keeps the blood moving and improves balance,” says Sciavolino-Day.

2. Cross-body shoulder stretch

Time: 15-30sec each side

• Stand with your feet hip-width apart.
• Cross your right arm straight across your chest and use your left hand to gently pull your stretched arm closer to your body.
• Keep your shoulders down and relaxed and avoid twisting your torso.
• Hold for time, then repeat on the other side.

“This stretches the posterior shoulder muscles and helps relieve upper-body tension,” says Sciavolino-Day.

3. Overhead triceps and side stretch

Time: 15-30sec

• Stand with your feet shoulder-width apart, bending your knees slightly for balance.
• Raise your right arm overhead and reach to the left, as you reach over your left arm across your body to the right.
• Return to the start and repeat the movement on the other side.
• Continue, alternating sides with each rep.

“This stretches the back of your arms, shoulders, side of your back and waist all while encouraging better mobility through your upper body,” says Sciavolino-Day.

4. Calf raise

Time: 15-30sec

• Stand with your feet hip-width apart and use a chair or sturdy surface for support.
• Raise your heels and pause briefly at the top of the movement.
• Lower your heels back down with control.

“This movement promotes circulation while gently pumping blood back toward the heart,” says Sciavolino-Day.

5. Quad stretch

Time: 15-30sec each side

• Stand with your feet hip-width apart and use a chair or sturdy surface for support.
• Bend your right knee and bring your heel toward your buttocks.
• Keep your knees close together and gently push your hips forward.
• Avoid leaning your upper body forward.
• Hold for time then repeat on the other side.

“This relieves tension in front of each thigh and hip,” says Sciavolino-Day.

6. Calf stretch

Time: 20-30sec each side

• Stand with your feet hip-width apart with your hands on a wall or sturdy surface.
• Step your right foot back, bending your left knee, straightening your right leg and pressing your right heel into the floor.
• Lean forward slightly to feel a stretch in your back calf.
• Hold for time, then switch sides.

“This stretches the calf and Achilles tendon. This one is especially good after a walk or run,” says Sciavolino-Day.

7. Cat-cow

Reps: 5-10

• Get on your hands and knees with your shoulders directly above your hands and your hips over your knees.
• Slowly arch your back and lift your tailbone, chest and chin.
• Slowly round your back upward and tuck your chin toward your chest, drawing your abdomen to your spine.
• Move slowly with control between these two positions.

“This stretch improves spinal mobility, relieves back stiffness and it’s relaxing. It can be modified to be done holding the back of a couch or even sitting if needed,” she says.

8. Child’s pose

Time: 20-60sec

• Kneel on the floor.
• Sit back onto your heels and lower your chest toward the floor—widen your knees if it’s more comfortable.
• Have your arms stretched out on the floor in front of you, by your sides or stacked for your forehead to rest on.
• Breathe slowly for time or longer.

“I love to end my strength training with this because it is a great way to slow down breathing and relax. It is a gentle stretch for your back, hips and shoulders. A pillow can be added under your chest or head if needed,” says Sciavolino-Day.

My wrists are my weakest link.

Whether I’m lifting weights or trying to do a push-up, they make movements feel uncomfortable. They feel extra stiff and sore after a heavy workout, too.

I exercise wearing wrist-support gloves, but what I’d like to do is strengthen them so I can continue progressing.

I spoke to physical therapist Dr Patrick Everett, who owns Cuirim Sports Recovery in California, and he shared four targeted wrist exercises for strength and mobility.

“These exercises are commonly used to improve wrist mobility, strength, stability and overall upper-extremity function,” says Everett.

To do this routine, you’ll need a light dumbbell and kettlebell, a resistance band, and a hammer.

1. Wrist flexion with a dumbbell

Sets: 3 Reps: 8-12 each side Rest: 1min

How to do it:

• Sit in a chair, left-side-on to the end of a table, holding a light dumbbell in your left hand.
• Place your left forearm on the table so your hand is hanging off the edge of the table, palm facing down.
• Moving from your wrist, slowly raise the dumbbell.
• Lower it back to the starting position with control.
• Do all your reps on one side, then turn your chair around and repeat on the other side.

How it helps: “This exercise strengthens your wrist flexor muscles and improves grip strength, which will help with activities that involve lifting, carrying and gripping,” says Everett.

2. Hammer pronation and supination

Sets: 3 Reps: 8-12 each side Rest: 1min

How to do it:

• Sit in a chair, left-side-on to the end of a table, holding a hammer in your left hand so it’s vertical, with your left forearm resting on the table.
• Slowly rotate your forearm so your palm faces up (supination) and the hammer is horizontal.
• Rotate in the opposite direction so your palm faces down (pronation).
• Continue, moving with control through a comfortable range of motion.
• Complete all the reps on one side, then turn your chair around and repeat on the other side.

How it helps: “This exercise strengthens the muscles responsible for forearm rotation,” says Everett.

“It also improves wrist and elbow stability, which helps with functional movements used in daily activities such as turning doorknobs, using tools, opening jars and participating in sports.”

3. Kettlebell wrist stabilization hold

Sets: 3 Reps: 8-12 Rest: 1min

How to do it:

• Stand with your feet hip-width apart and your core engaged.
• Loop a resistance band through a kettlebell handle and hold the ends of the band in both hands and your elbows bent.
• Maintain a neutral wrist position with your palms facing down while the kettlebell hangs, resisting any wobbling.
• Rotate your wrists through their full range of motion until your palms face up.
• Keep your forearms stable and avoid lifting your shoulders.

How it helps: “This move develops wrist stability, grip endurance and forearm strength,” explains Everett.

“It is particularly helpful for athletes, lifters and individuals returning from wrist injuries.”

4. Band-resisted wrist flexion

Sets: 3 Reps: 8-12 each side Rest: 1min

How to do it:

• Sit or stand with both feet on a resistance band, slightly wider than hip-width apart.
• Hold the middle of the band in one hand at roughly mid-shin height.
• With your forearm supported on your thigh, rotate your wrist through its full range of motion in both directions, maintaining tension on the band.
• Complete all reps on one side then switch sides.

How it helps: “This final exercise strengthens the wrist flexor muscles, improves grip strength and builds tendon resilience throughout the forearm,” says Everett.

Tight hips can make climbing stairs, sitting down and sometimes even walking uncomfortable.

Several factors could be causing a tightness in your hips, so I asked musculoskeletal physiotherapist and yoga teacher Mariam Shafei-Sabet to explain.

She tells Fit&Well that hip muscles often take the strain of weaknesses elsewhere in the body, such as in your gluteal (buttock) muscles.

“If your glutes are weak or inhibited, the deep hip rotators, tensor fasciae latae or iliopsoas are forced to work overtime to stabilize your pelvis, resulting in secondary overload and structural tightness,” Shafei-Sabet says.

Shafei-Sabet suggests the following exercises to create space in your hips, ease tightness and release tension in the surrounding muscles.

Of course, Shafei-Sabet pointed to other, non-muscular reasons for hip tightness, but they need an in-person medical professional to diagnose. If these exercises, done consistently, don’t provide relief, it may be worth seeking professional help to rule out other issues.

Four moves to open tight hips

1. Low lunge

Hold: 3-5 breaths each side

How to do it:

• Kneel on the floor and step your right foot forward, so your right knee is bent to 90° and is directly above your right ankle.
• Slide your left knee back a few inches and tuck your toes under.
• Extend your arms over your head and press your hips forward to intensify the stretch in your left thigh.
• Hold, then repeat on the other side.

“This exercise targets the back of your hip flexor and quad and strengthens the front of your legs and your core,” says Shafei-Sabet.

2. Active pigeon

Hold: 3-5 breaths each side

How to do it:

• Start on your hands and knees.
• Extend your left leg behind you along the floor, keeping your hips facing forward.
• Bring your right knee and lower leg forward onto the floor and lower your hips.
• Adjust your right lower leg to a comfortable angle—diagonal or horizontal—in front of your hips.
• Press your right shin into the floor to raise your hips slightly and draw your inner thighs together.
• Lean your torso forward to activate your glutes—adjust the intensity of the stretch by how far forward you lean.
• Hold, then repeat on the other side.

“This exercise targets the front glute and builds hip stability,” says Shafei-Sabet.

3. Side plank

Hold: 30sec each side

How to do it:

• Lie on your left side with your legs extended and your torso propped up on your left forearm.
• Raise your hips so your body is in a straight line from head to heels.
• Hold for time, then repeat on the other side.

Make it harder: Raise your top leg in the hold, engaging your core and oblique muscles to maintain stability.

Make it easier: Bend your lower knee and rest it on the floor.

“This exercise strengthens the lower glute med. It also works the whole lateral body, from the shoulder through the obliques, hips and knees to the ankle,” says Shafei-Sabet.

“These muscles are important for balance and hip stability, as we often lose strength here as we age.”

4. Single-leg bridge

Hold: 3-5 breaths each side

How to do it:

• Lie on your back with your knees bent, your feet flat on the floor under your knees and your arms by your sides, palms down.
• Raise your hips, keeping them level and squeezing your glutes.
• Lift your left foot and extend your leg straight up in the air, keeping your hips and pelvis level.
• Hold then return to the floor and repeat on the other side.

“This exercise lengthens the front of your hip and strengthens your glutes,” says Shafei-Sabet. “It also builds hip stability, and back and core strength.”

Knee pain is difficult to ignore. Every time you take a step, there it is.

It’s a widespread occurrence too. Orthopedic physical therapist Dr Andrew Gorecki, fellow of Applied Functional Science (AFS) through the Gray Institute, tells Fit&Well that knee pain is one of the most common problems he sees at his clinic, Superior Physical Therapy.

But knee pain may not indicate a problem with the knee itself. The AFS approach looks at the joints in the context of the rest of the body. Gorecki explains that the knee is part of a kinetic chain—a system that works together to create motion.

“The femur (thigh bone) connects the knee to the hip above, the tibia (shin bone) connects the knee to the foot and ankle below. The knee itself is a hinge—it’s not designed to rotate or translate side-to-side.

“When the hip above or the ankle below stop moving the way they should, the knee absorbs motion it was never built to absorb. That’s when pain starts.

“Fix the hip and the ankle, and most knee pain resolves on its own.”

Addressing tight hip flexors, tight inner thigh muscles and restricted ankle mobility—the three most common causes of knee pain— is vital. Gorecki suggests the three moves below to do that.

Watch Dr Andrew Gorecki demonstrate his top three exercises for knee pain

Our expert shared the following clinical note. “If this routine isn't helping after two weeks of consistent practice (twice a day), don’t give up hope. It just means the specific driver of your knee pain may be different and warrants a hands-on assessment.” Contact your health care provider before undertaking these exercises if you have concerns.

1. Hip flexor stretch

Sets: 1 Time: 30sec per plane of motion, per leg

Targets: Hip flexors: psoas and rectus femoris

“Tight hip flexors are a primary driver of knee pain because they pull the femur into a forward position that throws off knee tracking,” says Gorecki.

“Working this muscle in all three planes restores how the hip actually has to move during walking, stairs, and athletic activity.”

How to do it:

• Face a sturdy chair or bench. Turn your right foot in slightly and place your left foot on the bench. Keep your right leg straight and your right foot flat on the floor.
• Front-to-back: Carefully move your hips forward toward the bench, then back, going back and forth for 30 seconds. You should feel a stretch in the front of your right hip.
• Side-to-side: From the same position, move your hips side to side for 30 seconds.
• Rotation: Slowly circle your hips for 15 seconds in each direction.
• Switch legs and repeat the full sequence on the other side.

2. Adductor stretch

Sets: 1 Time: 30sec per plane of motion, per leg

Targets: Adductors: the inner thigh and groin muscles

“When the adductors stay tight, the femur rotates inward and the knee tracks poorly,” says Gorecki. “This is a major contributor to patellofemoral pain (kneecap pain) and medial knee pain. Restoring three-plane adductor mobility lets the knee track straight again.”

How to do it:

• Stand with a sturdy chair on your left side. Place your left foot on the chair, so the inside of your leg faces forward. Keep your right leg straight with your knee locked.
• Side-to-side: Carefully move your hips toward the chair and back for 30 seconds. You should feel a stretch in the inner thigh of your left leg.
• Front-to-back: From the same position, shift your hips forward and back for 30 seconds.
• Rotation: Slowly circle your hips for 15 seconds in each direction
• Switch legs and repeat.

3. Calf stretch

Sets: 1-2 Reps: 10 per plane of motion, per leg

Targets: Calf muscles (gastrocnemius and soleus) and the ankle joint

“Restricted ankle dorsiflexion (lifting toes toward shin) is one of the most under-recognized drivers of knee pain,” says Gorecki.

“When the ankle can't bend forward enough during walking or stairs, the knee compensates by collapsing inward or absorbing rotational stress.

“Mobilizing the calf and ankle in all three planes is often the single change that resolves long-standing knee pain.”

How to do it:

• Stand facing a wall with your hands resting on it at shoulder height, or higher.
• Step your right leg behind you, with your right leg extended and foot flat on the floor.
• Front-to-back: Lift your left leg, keeping your knee bent, and move it forward and back for 10 slow, controlled reps. You should feel a stretch in your right calf.
• Side-to-side: From the same position, move your left leg from side-to-side for 10 reps.
• Rotation: Rotate your left leg from the hip to the left and right for 10 slow reps in each direction.
• Switch legs and repeat the full sequence.

Form tip: Keep your back heel flat on the floor at all times.

If you’ve been thinking about using a back brace to help you sit a little taller, you may want to think again.

Mallory Behenna, PT, DPT, an orthopedic physical therapist with Brooks Rehabilitation, says that back braces may provide temporary relief but they won’t correct poor posture.

“While posture braces or belts might feel like an easy fix, it’s actually doing the work for your muscles rather than training and strengthening them,” she says. “They can be helpful in the short-term in an acute pain state, but long-term use is not recommended as it can contribute to core weakness and increased postural impairments.”

Instead, Behenna suggests doing the following three exercises every day to realign the spine naturally.

“Real, lasting postural correction comes from strengthening your core, hips and back muscles, building your very own internal muscular brace,” she says.

How to do the three exercises to fix bad posture

Before attempting any new activity, be sure to speak with your medical team. A certified personal trainer can provide guidance on proper form or provide modifications if necessary.

These exercises are appropriate for most fitness levels, but if you have any chronic injuries or conditions—especially in the hip, spine, or knees—get clearance from your doctor prior to starting this program.

You’ll need a yoga mat and a stable raised platform that’s four to eight inches tall, like a stepstool. You should also know how to engage your core.

Behanna recommends doing these exercises daily, but if you’re a beginner, aim for three to four times a week. As you build strength and endurance, gradually add days until you’re doing them five to seven times a week.

She also suggested time and rep ranges for each exercise. Beginners should consider starting at the lower end of the ranges, slowly increasing the difficulty as you get stronger.

1. Plank

Time: 15-60sec

“Planks work your core stability and endurance, which helps with overall balance and stability as well as protecting your spine,” says Behenna. “Don’t let the hips come up too high or sag down too far. Aim to stay in position for 60 seconds and then set longer goals over time.”

How to do it:

• Get on your hands and knees.
• Engage your core.
• Step your feet behind you.
• Hold your body in a straight line from head to heels.

2. Step-up

Sets: 3 Reps: 10-15 each side

“Step-ups require you to use one leg at a time, which can reveal underlying asymmetries of strength,” says Behenna. “All of us have a preferred or stronger side, but working to promote symmetry as much as possible can help prevent prolonged overuse of one side, which can lead to other problems down the road. Use hand supports on a railing/counter if you feel imbalanced. To make this movement more challenging, you can bring your knee toward your chest as you step up.”

How to do it:

• Stand in front of a stable, raised platform.
• Engage your core.
• Place your left foot onto the platform.
• Push through your left foot to extend your left leg and bring your right foot onto the platform.
• Pause briefly.
• Step your left foot behind you onto the floor.
• Step your right foot back to the floor.
• Do all your reps leading with your left foot, then switch sides.

3. Side-lying hip abduction

Sets: 3 Reps: 10-15 each side

“Hip abductors work to stabilize and keep the pelvis level when walking,” Behenna says. “When doing side-lying hip abduction, be sure to isolate the motion to the hip. You can make sure you are doing this by keeping one hand on the top of the pelvis (iliac crest) and making sure the pelvis does not hike up towards the rib cage when lifting the leg.”

How to do it:

• Lie on your left side.
• Engage your core.
• Bend your left knee and extend your right leg, keeping your hips vertical.
• Lift your right leg, moving from your hip.
• Hold briefly.
• Lower your right leg to the starting position.
• Do all your reps on one side, then switch sides.

Avoid these four harmful habits that impact posture

In addition to strengthening the appropriate muscles, Behenna suggests avoiding these four common practices that could be sabotaging your posture work.

1. Doomscrolling

Too much screen time can lead to a condition called tech neck—pain that occurs as a result of improper positioning and repetitive strain. Behenna warns that those hours spent hunched over your phone or computer have long-lasting effects on the spine, nerves, and muscles.

“Rounded shoulders can cause and increase neck pain because the muscles that control the shoulder blade are not able to activate in this position,” she says. “This causes the muscles on the top of the shoulder blades going into the neck to have to work harder to hold the arms in place, leading to tightness, limited range of motion, neck pain and headaches.”

2. Carrying heavy bags only on one side

If done with poor form, carrying a heavy purse or bags on one side of your body can result in postural imbalances.

“Holding a very heavy weight on just one side can be beneficial when done correctly; we even use it as an exercise,” Behenna says. “However, it can also be detrimental if you cannot maintain a neutral position against the weight. This puts more stress on the neck, shoulders, thoracolumbar spine and core muscles, which can cause or exacerbate pain.”

3. Sleeping on your stomach

If you’re a stomach sleeper, it may be time to start flipping over. Behenna says that it’s much safer to sleep on your back with pillows supporting your neck in a neutral position.

“I actually love sleeping on my stomach; it is by far my most comfortable position,” she says. “But sleeping on the stomach puts the neck at the end-range of rotation and holds it there for hours, causing more strain on the muscles, joints, and discs in the neck. It can also potentially affect blood flow depending on the range of motion held.”

4. Using the wrong keyboard

You may think that all keyboards are created equal, but that’s not the case. Behenna says that two-thirds of Americans use a keyboard for their job, and that the wrong size can cause carpal tunnel, repetitive strain injury and even spinal dysfunction.

“If it’s too wide, it can cause your posture to be off-center and cause strain, which is commonly seen in people using large gaming keyboards,” she says. “On the other hand, if it’s too small, this can cause shoulder and chest strain. To avoid this, adopt an ergonomic office setup that supports your frame and size.”

Stiff joints don’t always respond well to intensive stretching.

Forcing your body into uncomfortable positions when you have a limited range of motion is often counterproductive.

"One of the biggest mistakes people who lack mobility make is trying to beat their body into submission with aggressive stretching," argues certified personal trainer Carter Lee.

"That just makes your nervous system tighten up even more to protect itself."

A smarter approach, according to the coach from BetterMe, is to signal to your body and brain that it is safe to move, mobilize and relax.

"These exercises work because they are relatively low-threat," continues Lee.

"By using chairs for balance and lying on the floor to take the weight off, you’re essentially whispering to your brain that it’s safe to move."

In this four-move gentle mobility workout for stiff joints, Lee recommends using light ankle weights for the second exercise to create space around your hip socket.

"This added resistance provides traction to alleviate bone-on-bone sensations while giving your brain the sensory feedback to better control the joint," he explains.

How to do the workout

Lee recommends using these four moves as a gentle mobility routine.

The first time you attempt these moves your body is likely to resist the unfamiliar exercises, but gradually it will relent.

"Instead of static stretching, such as holding a pose for 30 seconds, improving mobility for stiff joints requires active movement," he says.

Perform each move for 30-60 seconds, resting as required, then as your mobility improves, repeat the routine two or three times.

"Consistency beats intensity every single time in this game," says Lee.

1. Side-lying leg lift with tap

Time: 30-60sec each side

• Lie on your side with one leg on top of the other.
• Slowly lift your top leg while keeping your hips vertically aligned, rather than allowing your top hip to roll forward or back.
• Now carefully bring your top leg forward to tap the floor in front of you.
• Then lift and tap the floor behind you.
• Continue for time, then repeat on the other side.

Lee says: "By targeting the gluteus medius, this exercise helps open up the hips in preparation for the demands of the day.

“For stiff people, this is crucial to stabilize the pelvis, which in turn reduces referred stiffness that can affect the lower back and knees."

2. Single-leg knee drive

Time: 30-60sec each side

• Stand with one hand on a chair for balance.
• Moving with control, bend your knee as you lift it to hip height.
• Lower slowly, placing your foot back on the floor.
• Continue for time, then repeat on the other side.

Lee says: “Using ankle weights with this exercise helps create tiny amounts of space around the hip socket. This allows the synovial fluid to coat the joint surfaces more effectively than unweighted movement.”

3. Lateral weight shift

Time: 30-60sec each side

• Stand with your hands clasped together in front of your chest.
• Bend your knees slightly and push your hips back to lower into a quarter squat, with your knees wide and chest facing forward.
• Step to your side, maintaining the quarter squat, for three paces.
• Keeping low, step back to the start.
• Continue, moving slowly and with control, rather than rushing.

Lee says: “Some of the body’s daily stiffness can be attributed to the fact that most of our day we are only moving in one direction: forward.

“This exercise will promote hip mobility and lower-body strength, crucial elements for a long and independent life.”

4. Chair-supported quad stretch

Time: 30-60sec each side

• Stand with your back to a chair and position another chair to your side for support.
• Place the top of your left foot onto the chair behind you and grasp the other chair to provide balance.
• Tuck your tailbone under to avoid arching your lower back.
• Bend your right knee to lower, feeling a gentle stretch down the front of your left thigh.
• Pause, then extend your right leg to stand upright.

Lee says: "This targets the rectus femoris, the big quad muscle in the front of your thigh, along with the psoas that connects your lower spine to thigh bone. When stiff, they pull the pelvis into a tilt that can cause phantom back pain.

"A unilateral exercise, this move demands decent balance and strength to complete, so make sure the additional chair is sturdy and can support your bodyweight. Proper form is crucial with this exercise."

If you can type over 100 words per minute (WPM), you are one of the elite few.

I write for a job and top out at about 80WPM (not mentioning all the typos).

Unfortunately, this skill can lead to issues with hand and finger strain.

Despite today’s computer keyboards needing almost no pressure to press a key (those who remember early word processors or even typewriters will know what a step up this is), the muscles and tendons in your hands still need to work hard in a repetitive manner.

Whatever your WPM score, day-long typing or texting translates to hundreds of thousands of finger motions in a single day.

If you end your working day by plugging in a game console or pulling out the gardening tools to unwind with gardening tasks, you may be compounding the problem.

“Common causes include repetitive activities such as typing, texting, gripping tools, sports, gardening or other everyday tasks that place stress on the hands,” says Dr Joseph Sharaya, a certified hand therapist and occupational therapist at ATI Physical Therapy.

“Pain can also result from tendon irritation, joint stiffness, arthritis, nerve irritation or minor injuries,” he adds.

Sharaya recommends incorporating the following three exercises into your day to promote gentle movement and ease general soreness or stiffness.

“They are not intended to diagnose the cause of pain or replace individualized medical care. The best treatment approach depends on the underlying cause of your symptoms.”

Sharaya says that if your pain follows an injury, continues to worsen, doesn't improve after several days or begins interfering with everyday activities such as writing, gripping, dressing, cooking or work tasks, it's a good idea to seek medical attention.

“You should also be evaluated if you experience severe pain, significant swelling, visible deformity, loss of movement, numbness, tingling, weakness, or fingers that lock or catch when moving.”

1. Active hook exercise

Sets: 1-3 Reps: 5-10 each side

“The hook fist helps the tendons in your fingers move smoothly without requiring a full grip,” says Sharaya.

“It’s a gentle exercise that can help reduce stiffness, improve finger mobility, and encourage comfortable movement when your hands feel sore or tight.”

Targets: The tendons that help bend the fingers, particularly those responsible for bending the middle and tip joints.

How to do it:

• Sit with your forearm resting on a surface, palm facing up.
• Start with your fingers extended.
• Curl just the first and second joints of your fingers into a half fist.
• Hold briefly, then slowly straighten your fingers back to the starting position.
• Complete all reps on one hand, then repeat on the other.

Form tip: Move smoothly with control and stop if you experience any sharp pain.

2. Flexor digitorum superficialis blocking exercise

Sets: 1-2 Reps: 5-10

“This exercise helps improve movement in the middle joint of the finger and can be especially helpful for stiffness or mild discomfort. It allows you to focus on moving one finger joint at a time,” says Sharaya.

Targets: The flexor digitorum superficialis is a muscle-tendon unit that helps bend the middle joint of your finger.

How to do it:

• From a seated or standing position, hold your target finger across the middle joint and under the first crease.
• Keeping your other fingers straight, slowly bend the first joint (at the tip) while holding the lower part and other joints still.
• Pause briefly, then straighten your finger again.
• Work through all reps on each finger, then switch hands.

Form tip: Avoid squeezing hard or pushing to the point of pain.

3. Flexor digitorum profundus blocking exercise

Sets: 1-2 Reps: 5-10

“This exercise targets the tendon that bends the fingertip and can help improve finger mobility, reduce stiffness, and encourage comfortable movement of the hand and fingers,” says Sharaya.

Targets: The flexor digitorum profundus is the tendon responsible for bending the fingertip joint.

How to do it:

• Sit with your hand resting on a surface, palm facing up and your fingers straight.
• Hold and stabilize your target finger below the middle joint.
• Keeping your other fingers straight, slowly bend at your middle joint curling your finger toward your palm.
• Pause briefly, then slowly straighten your finger again.
• Work through all reps on each finger, then switch hands.

Form tip: Move through a comfortable range and avoid forcing painful motion.

It’s common to target sore or tight muscles with stretches to help relieve tension.

I do this for chronic soreness in my hips, but it turns out there's a more effective, longer-term solution.

Dr Caroline Packard, a physical therapist and founder of Connect Pelvic Floor Fitness, says stretching may only be a temporary, superficial solution.

“The hips don’t work in isolation. They’re part of the same system as the glutes, deep core, diaphragm and pelvic floor,” she says.

“When that system isn’t coordinating well, the hip muscles often have to work overtime.”

Packard, who is a pelvic floor specialist, tells Fit&Well that hip range of motion is impacted by pelvic position.

“If your pelvis is stuck, it will mechanically limit how far your hip joint can move, regardless of how much you stretch.”

“So the tightness you feel in your hip may not actually be a hip problem. It may be your pelvis blocking access to your range of motion,” she says.

She adds that hip flexor tightness I suffer from may also be due to overwork, which can’t simply be stretched out.

Packard recommends the following five exercises that go beyond stretching to ease hip soreness.

“The goal of this routine is to create space first, then teach your hips to feel supported through breath, better pelvic position, core coordination and glute activation,” she says.

1. 90-90 hip lift

Sets: 2 Hold: 5 breaths Rest: 30sec

What it does: “Before we can ask the hips to move well, we need to address pelvic position first. If the pelvis is stuck—tilted too far forward or not moving freely—it will mechanically limit available hip range of motion regardless of how much stretching you do,” says Packard.

“It’s a reset, not a traditional core exercise and it’s why the rest of this routine works better when you start here.”

She explains that this position helps bring the pelvis into a more neutral position, aligns your ribs with your pelvis, and gently activates your hamstrings and deep core.

“When those pieces are in place, your hip flexors don't have to grip for stability anymore, and your hips suddenly have access to a range of motion that was being blocked.”

How to do it:

• Lie on your back with a wall in front of you.
• Bend your knees to 90° and raise them so they are over your hips.
• Shuffle forward so your feet are flat on the wall.
• Support yourself with folded towels under your head, shoulder blades and lower back.
• Place a small Pilates ball between your knees to prevent your knees from falling outward.
• Press your heels into the wall, feeling the tops of your hamstrings engage.
• Let your ribs soften down toward the floor without excessively crunching your abdominals.
• Inhale through your nose and feel the breath expand into the back of your ribs.
• Exhale slowly through your mouth and feel your ribs settle down and your lower belly gently draw in.

Form tips:

• Keep your glutes relaxed throughout.
• This is not a bridge or difficult core exercise.

2. All-fours hip shift

Sets: 2 Hold: 5-8 breaths Rest: 20-30sec

What it does: “Once your pelvis is in a better position from the first exercise, we can start asking the hip joint itself to open,” says Packard.

“This exercise helps the ball of the ball-and-socket joint slide back into the hip capsule, which opens the back of the hip. Most stretches miss this entirely because they pull on the surrounding muscles without addressing what's happening inside the joint itself.”

How to do it:

• Start on your hands and knees with a yoga block placed under one knee, aligned under your hip.
• Gently press your elevated knee into the block and hold that gentle pressure throughout the movement.
• Inhale deeply through your nose and out through your mouth five to eight times.
• Repeat on the other side.

Form tips:

• Keep your pelvis neutral, avoiding tilting it forward or tucking it under.
• Keep your non-elevated hip relaxed.
• The downward pressure from your knee encourages the head of the femur to glide back into the hip socket so you are not forcing a stretch, but creating space.

3. Hands and knees pelvic tilt

Sets: 2 Reps: 6-8 Rest: 30sec

What it does: “Your pelvis needs to move freely in both directions for your hips to function well,” says Packard.

“When your pelvis is stuck, either gripped forward or locked in a tuck, your hip joint pays the price.

“This exercise isolates pelvic movement specifically, without the rest of the spine taking over. The result is genuine mobility through the base of your spine and tailbone area, rather than just the upper and mid back moving.”

How to do it:

• Start on your hands and knees with your toes against a wall. Ensure your shoulders are over your wrists and your hips are over your knees.
• Gently push the floor away with your toes and hands, feeling your hamstrings lightly engage and your ribcage shift toward your shoulder blades.
• Keeping your upper body and ribs stable, gently rock your pelvis forward so your lower back gently arches.
• Take a full, slow inhale and exhale here, then tuck your pelvis under, rounding your spine upward.
• Move slowly between the two positions aligned with your breath.

Form tips:

• The wall gives your hamstrings something to work against, which keeps your lower back stable and forces the movement to come purely from the pelvis.
• The range of motion should be small and controlled in your pelvis, tailbone area and base of your spine, without moving your back. If your ribcage tilts with your pelvis, you are moving too much.

4. Adductor rock back

Sets: 2 Reps: 6-8 each side Rest: 20-30sec

What it does: “Your inner thigh muscles [adductors] attach directly to your pelvis and play a bigger role in hip mobility than most people realize,” says Packard.

“When they’re restricted, they pull on your pelvis and limit how freely your hip can move, particularly into external rotation and abduction.

“This exercise opens your inner thigh and groin while encouraging your sit bones to spread and the hip to rotate outward to gain more movement that the previous exercises have been building toward.

“It also reinforces the neutral pelvis position we’ve been working on throughout the routine.”

How to do it:

• Start on your hands and knees with your shoulders over your wrists and your hips over your knees.
• Extend one leg out to your side in line with your hip, keeping your toes pointing forward and the inner side of your foot on the floor, without rotating it.
• Maintain a neutral spine and inhale, using your arms to help you slowly shift your hips backward, feeling a stretch in the inner thigh of your extended leg.
• Exhale as you return to the starting position.
• Do all your reps on one side, then switch sides.

Form tip:

• Move slowly and with control—these are small movements.
• If you feel pinching at the front of your hip in the starting position, angle your leg slightly back until there’s no discomfort.
• Avoid your pelvis tucking under as you rock back. If this happens, you've gone too far back.

5. Hip shift variations

Sets: 2 Reps: 6-8 each side Rest: 20-30sec

What it does: “This is where everything comes together. The first four exercises created space in your hip joint, freed up the pelvis, opened the inner thigh and posterior hip, and established a neutral pelvic position. This exercise takes all of that and puts it into motion,” says Packard.

“The hip shift moves your thigh bone gently within the hip socket from side to side, which naturally creates alternating internal and external rotation at the hip joint. This is the same motion the hip uses constantly in daily life when walking, climbing stairs or stepping off a curb.”

“There are three positions here, so you can start where your body is today and progress as your hips open up.”

5a. Side-lying hip shift

This option is the easiest entry point for beginners.

How to do it:

• Lie on your side with a wall in front of your feet.
• Bend your knees and hips to 90° with a small ball or foam roller between your knees and your feet flat on the wall.
• Inhale as you lightly press your top knee into the ball and shift your hips back, internally rotating slightly.
• Pause and take a full inhale, keeping your pelvis neutral.
• Exhale as you roll your top knee forward, opening your top hip into a more externally rotated position.
• Complete all reps on one side then switch sides.

Form tips:

• Move slowly and with control focusing on rolling your pelvis not your back.
• If your hips pinch in a 90° angle, widen the angle slightly.

5b. 90-90 seated hip shift

Progress to this option when you are confident with the side-lying hip shift.

How to do it:

• Lie on your back with a wall in front of you.
• Bend your knees to 90° and raise them so they are over your hips.
• Shuffle forward so your feet are flat on the wall.
• Support yourself with folded towels under your head, shoulder blades and lower back.
• Place a small Pilates ball between your knees to prevent your knees from falling outward.
• Without moving your feet, use downward pressure in your heels to isometrically activate your hamstrings and pull your pelvis back.
• Squeeze your knees into the ball as you take a full inhale.
• Exhale to shift one knee forward so the opposite hip drags back, allowing the hip joint to move freely in the socket.
• Repeat on the other side, alternating sides with each rep.

Form tips:

• Aim for fluid and continuous movement in the hip joint socket.
• Alternate between external and internal rotation with each movement.
• Think of the knees as scissoring forward and back.

5c. Half-kneeling hip shift

This position is closest to real-life demand, as it is a single-leg loaded position.

• Start in a half-kneeling position with your left knee on the floor and your right foot forward with both knees bent at 90°.
• Inhale as you shift your right leg back into the hip socket, reaching your left arm toward your right leg to open the back of your hip. Pause here and inhale deeply.
• Exhale as you shift forward, letting your hip open and inner thigh lengthen as you reach your right arm forward.
• Complete all reps on one side, then switch sides.

Form tips:

• Keep your pelvis neutral and your spine straight.

My posture has never been great, but after months of holding my toddler all day, I started to notice that it was getting even worse.

When my go-to exercises weren’t doing the trick, and my mid-back would ache by afternoon, I knew it was time to get serious about addressing my poor posture.

I’m a certified personal trainer and I know of the benefits of prone spinal rotations, and thought they could be a game-changer for my back health.

So, I decided to try an experiment: I’d do the exercise every day for two weeks, hoping it would improve my posture and pain.

I wanted to make sure my experiment was safe to do, so I checked in with Bill McGehee, PT, PhD, a physical therapist and clinical professor at Tufts University School of Medicine, for his thoughts.

“Prone spinal rotations are a fantastic low-load exercise for improving thoracic mobility, which is one of the most overlooked contributors to poor posture,” he told me.

“Done daily, prone spinal rotations can help counteract the stiffness that comes with prolonged sitting, encourage better alignment of the upper back and shoulders, and support the kind of segmental mobility that keeps the spine healthy and resilient.”

How to do prone spinal rotations

You should always consult with a physician before trying any new activity. A certified personal trainer or physical therapist can also provide guidance on proper form and provide modifications, if needed.

Sets: 1-2 Reps: 10-12 each side

You’ll need a yoga mat for this exercise. If you’re unable to get onto the floor, consider lying on your bed, couch, or a massage table instead.

• Lie face down on your mat.
• Bend your elbows and place your hands on the mat next to your shoulders.
• Place your right hand behind the back of your head.
• Slowly lift your right shoulder off the mat, rotating your right elbow towards the sky.
• Pause briefly.
• Lower the right shoulder back to the starting position.
• Continue for the desired number of reps, then repeat on the left side.

What you should know before performing prone spinal rotations

McGehee points out that while prone spinal rotations are appropriate for most, there are certain situations that make the move ill-advised.

“People with known disc herniations, particularly those with active nerve root irritation or radiating symptoms, should avoid rotational loading of the spine, as it can aggravate their condition,” he advises.

“Anyone with osteoporosis, a recent vertebral fracture, spinal instability such as spondylolisthesis, or an active spinal infection or tumor should also steer clear.

“Pregnant individuals, especially in later stages, may find the prone position uncomfortable or inadvisable. If you have any acute back or neck pain that worsens with twisting, that's a signal to stop and consult a physical therapist or physician before continuing.”

My experience

I started my experiment by adding one set of 10 repetitions on each side to my warm-up before my daily workout.

After one week, I was starting to see some improvements, so I increased my reps to 12 to see if that would have an even greater effect.

The last three days, I was feeling stiff again (more on that later), so I added in an additional set of 12 reps in the morning after waking up.

I then did two sets a day until the end of the two-week period.

Here are my three main observations after doing prone spinal rotations every day for two weeks.

1. At first, my spine opened up and my posture improved

Whether it was purely psychological or not, by day three, my entire spine felt much more mobile.

I’d wake up in the mornings without my usual achy back, and I didn’t feel as stiff or sore as the day progressed. This helped me to sit a little taller on the floor while playing with my son.

I’d done spinal rotations before, but I had mostly done them in a standing position. I noticed that doing them prone was opening up the upper, lower and mid-back, whereas the standing position would only really affect my mid and upper back.

“Performing rotations from a prone position takes gravitational load off the spine, which can promote greater spinal extension and mobility compared to upright positions,” explains McGehee.

“This means the exercise lets you access rotation through a fuller, more comfortable range.”

With less stiffness and pain, it was easier to stay in a proper spinal alignment throughout the day. I did catch myself slouching a few times when sitting, but I corrected myself and didn’t feel much fatigue in my mid-back.

2. I started feeling stiffness again toward the end of my two weeks

A few days before the end of my experiment, I had to hunker down at my desk for a long day behind the computer.

It didn’t surprise me that the next morning I was stiff and sore again, although I was expecting less impact due to my recent routine.

McGehee explains that our bodies are designed to twist, but long periods of sitting can mean we lose that ability.

“Many of us spend hours in a flexed, rounded position at a desk or over a phone, and over time the thoracic spine stiffens,” he says.

“Research shows that thoracic range of motion is greatest during axial rotation compared to other directions of movement, yet this motion is significantly reduced when the spine is held in a flexed posture.”

Since I was feeling stiff again, I decided to close out my experiment with an additional daily set of prone spinal rotations.

As well as doing them before my daily workout, I added another set as soon as I woke up. This helped to open things up again—and by the final day, I was back to standing taller.

3. Holding my son felt easier

I didn’t expect that my daily prone spinal rotations would translate to more strength and stamina, but when it came to carrying around my son all day, that’s what happened.

By day 13, holding him while walking through the store didn’t feel nearly as taxing as it usually does.

I made it through about half an hour of shopping, and closed out the trip with my mid-back feeling strong and stable. I even sat a little more upright in the car on the way home.

“Posture is less about holding a perfect position and more about having the ability to move in and out of positions comfortably throughout the day,” McGehee notes.

My two-week experiment made it clear: I was in desperate need of spinal mobility work for my poor posture, and even if it’s not a daily habit, I’ll continue doing this exercise for the foreseeable future.

An effective warm-up doesn’t have to take long. Just five minutes before the main bulk of your workout can mobilize your body, wake up dormant muscles and improve your range of motion.

A good rule of thumb for an effective warm-up is that it should closely reflect the workout you’re about to undertake.

If you’re about to embark on a run, for example, you wouldn’t be especially well served by doing a load of push-ups and shoulder rolls.

Instead, you should include plenty of single-leg exercises and moves that involve bouncing on your feet—like jogging and gently hopping on the spot.

That said, there is a five-minute routine I get all my clients to memorize that prepares their body for any strength workout.

How to do this full-body warm-up

This full-body sequence can be subdivided into four sections:

1. The first gently mobilizes the spine through all three planes of motion.
2. The second helps unlock stiff hips and weak hip flexors.
3. The third activates the often dormant posterior chain muscles.
4. The fourth targets the core and anterior chain muscles along the front of the body.

It starts very gently, increasing in intensity to gradually elevate your heart rate and get the synovial fluid moving around your joints.

In total, it should take around five minutes but if you have time, double up on each of the moves to give your body plenty of time to get going so it’s ready for the workout to come.

1A. Side bend

Time: 20sec

Targets: Lateral spinal flexion

• Stand tall with your hands by your sides.
• Keeping your hips stationary, bend your upper body to one side, then the other.
• You should feel a gentle stretch down each side of your body, while promoting lateral flexion of your spine.

1B. Torso twist

Time: 20sec

Targets: Thoracic spine rotation

• Stand tall with your arms crossed, hands on your shoulders and elbows at shoulder height.
• Keeping your hips stationary, carefully rotate your body in one direction, then the other, to mobilize your mid back.
• Don't rush or over-rotate or you will shift the focus away from your thoracic spine (the middle of your back).

1C. Cat-cow

Time: 20sec

Targets: Spinal flexion and extension

• Start on your hands and knees with a neutral spine.
• Inhale as you lift your head and slowly arch your back (this is cow pose).
• Exhale as you tuck your chin and slowly round your back (this is cat pose).
• Move between poses with control, matching the movements to your breath.

2. Kneeling lunge matrix

Time: 30sec each side

Targets: Hip flexors and pelvis

• Start in a kneeling position with your tailbone tucked under to avoid arching your lower back.
• Step your left foot forward, and carefully move your left knee forward past your toes, then back.
• Step your foot diagonally to the side, and carefully move your left knee forward past your toes, then back.
• Step your foot out to the left, so your left foot points left, and carefully move your left knee forward past your toes, then back.
• Reverse the movements back to the start.
• Continue for time, then repeat on the other side.

3A. Good morning

Time: 30sec

Targets: Hamstrings, glutes and lower back

• Stand with your feet hip-width apart, a slight bend in your knees, fingers by your temples.
• Sit your butt back and hinge forward at your hips to gently stretch the back of your thighs.
• Drive your hips forward to stand tall, squeezing your glutes at the top of the movement.

3B. Glute bridge

Time: 30sec

Targets: Glutes and lower back

• Lie on your back with your knees bent, feet flat on the floor and close to your buttocks.
• Place your hands by your sides for support or raised overhead to make this more challenging.
• Push through your feet to lift your hips until your body is in a straight line from shoulders to knees.
• Slowly lower your butt to tap the floor, then go straight into the next rep.

3C. Y-T-W

Time: 30sec

Targets: Mid and upper back and rear deltoids

• From standing, sit your butt back and hinge forward at your hips while keeping your back straight.
• Keeping your arms straight, raise your arms diagonally away from your body to make a ‘Y’ shape. (Y).
• Next, raise your arms out to your sides (T).
• Lastly, bend your elbows and raise your arms (W).
• With each shape, focus on squeezing the small stabilizer muscles around your shoulder blades and upper back.

4A. Split squat

Time: 15sec each side

Targets: Quads, glutes and ankles

• Stand with your feet hip-width apart.
• Take a big step straight back with one foot.
• Bend both knees and lower until your back knee is just above the floor, keeping your chest facing forward.
• Extend your legs to rise.
• Maintain a steady tempo for 15 seconds, then switch sides.

4B. Walkout

Time: 30sec

Targets: Chest, shoulders, core and arms

• Stand tall and reach your hands overhead.
• Carefully fold forward and place your hands on the floor, allowing a light stretch in the back of your legs.
• Walk your hands forward until your hands are under your shoulders and your body is in a straight line from head to heels.
• Optional: perform one, two or three push-ups with each rep to power up your chest.
• Walk your hands back and return to standing, then repeat.

4C. High plank shoulder tap

Time: 30sec

Targets: Chest, shoulders and core

• Perform a walkout to assume the top of a push-up position on your toes (harder) or knees (easier).
• Engage your glutes and core.
• Keeping your hips level, lift one hand off the floor to tap your opposite shoulder, then return it to the floor.
• Repeat with the other hand and opposite shoulder.
• Alternate for 30 seconds.

My hips have been causing me problems for as long as I can remember.

As a young child, I was riding (and falling off) horses regularly, which meant I built a good foundation of lower-body and core strength but it also left me with chronically tight hip flexors.

Now I work at a desk every day, exacerbating the problem.

Tight hip flexors are a familiar gripe of most office workers and something orthopedic physical therapist Dr Andrew Gorecki treats frequently at his clinic, Superior Physical Therapy.

Gorecki explains that many of us spend our lives using just one plane of motion. Our hips move forward and back, but we rarely employ the side-to-side or rotational mobility they are capable of.

“Walking only in straight lines on flat ground lets the inner-thigh adductors and the side-hip muscles stiffen and weaken. Hours of sitting shorten your hip flexors in the front of your hips,” says Gorecki.

The less we use our muscles, the weaker and tighter they become.

“When the muscles around the hips get tight and short, the joint space itself becomes compressed,” he adds. “That’s when tendinitis, bursitis, and joint pain start.”

“Most adult hip pain isn't a problem with the joint itself. It's a problem with the muscles around the joint.”

Once you restore the mobility in all three planes of motion, Gorecki explains that the pressure on the joint is lessened and, more often than not, your hip pain will subside.

He has designed the following program to work your hips in all planes of motion so they work optimally.

“Each exercise is performed in all three planes of motion—the same way the hip actually has to function in life,” he says.

1. Multi-plane hip flexor mobility

Sets: 1 Time: 30sec per plane of motion each side Rest: 30-60sec between sides

Targets: hip flexor muscles

“The hip flexors get tight from sitting and pull on the spine, which is why hip flexor tightness so often shows up as both hip and low-back pain,” explains Gorecki.

“Working the muscle in all three planes of motion restores the function it's actually lost. Most people stretch it only front-to-back and never address the side-to-side and rotational stiffness.”

How to do it:

• Start in a half-kneeling position with your left foot flat on the floor in front of you and your right knee on the floor under your right hip.
• Tuck your pelvis in to flatten your lower back.
• Front-to-back: Gently shift your hips forward and back, a few inches each way, feeling a stretch in the front of your right thigh.
• Side-to-side: Reposition your front foot so it’s at a 45° angle outward from you. Gently move forward and back in small movements.
• Rotation: Reposition your front foot outward further, as close to 90° as possible. Gently move forward and back in small movements.
• Complete 30 seconds on each plane, then switch sides.

2. Multi-plane adductor mobility

Sets: 1 Time: 30sec per plane of motion each side Rest: 30-60sec between sides

Targets: adductors

“When your adductors stay tight, your hip joint loses space and your glutes can’t fire properly,” says Gorecki.

“Opening your adductors in all three planes restores joint space and lets your glutes do their job.”

How to do it:

• Stand with a sturdy chair on your left—use a wall or doorway for balance if needed.
• Place your left foot on the chair, turning your foot outward to roughly 90° so the inside of your leg faces forward.
• Side-to-side: Gently shift your hips side to side toward the chair and back. You should feel a stretch in your inner thigh.
• Front-to-back: From the same position, gently shift your hips forward.
• Rotation: Move your hips in slow, small circles in both directions.
• Complete 30 seconds on each plane, then switch sides.

3. Lunge matrix

Sets: 1-2 Reps: 8 per plane of motion each side Rest: 30sec between sides

Targets: the entire hip complex: glutes, quadriceps, hamstrings, adductors and rotator muscles

“Real life loads the hip in every direction, but most hip strengthening programs train only forward and back,” says Gorecki.

“The three-way lunge is the single most efficient way to restore strength in all three planes.”

How to do it:

• Stand with your feet hip-width apart.
• Front-to-back: Step your left foot forward and bend both knees to lower until your right knee is just above the floor, then push through your left foot to rise and return to the starting position.
• Side-to-side: Step your left foot out to the side, bending your left knee while keeping your right leg straight, then push through your left foot to rise and return to the starting position.
• Rotation: Lift your left foot and rotate your hips to the left so you can step your left foot behind you and to the left, then push through your left foot to rise and return to the starting position.
• Complete all reps on one leg, then switch sides.

Progression: Once you feel comfortable, add a reach with both arms in the direction of the lunge to increase the challenge.

4. Three-way reach

Sets: 1-2 Reps: 8 per plane of motion each side Rest: 30sec between sides

Targets: gluteus medius and the deep hip stabilizers

“The gluteus medius is the most important muscle for hip health,” says Gorecki.

“Weak hip stabilizers are the silent driver of most hip, knee and low-back pain.

“Training your standing leg to stabilize while the other leg reaches in three planes is the most functional way to build this muscle, and is far more effective than floor-based clamshells.”

How to do it:

• Stand with your feet hip-width apart and shift your weight onto your left leg. Lightly hold a counter or chair for balance if needed.
• Reach forward: Move your right foot forward and bend your left knee to tap the floor in front of you with your right heel, then return to the starting position.
• Reach to the side: Move your right foot out to the side and bend your left knee to tap the floor with the toes of your right foot, then return to the starting position.
• Reach back and across: Reach your right foot back and to the left of your standing leg, bending your left knee to tap the floor with the toes of your right foot, then return to the starting position.
• Complete all reps on one leg, then switch sides.

When you’ve had a long day, it can be tempting to unwind with some scrolling on social media. I get it, I do it too.

The problem is that before you know it, you’ve been looking down for hours.

When you look up again, you may find that your neck feels stiff and sore. This phenomenon is colloquially known as tech neck.

Thankfully, there are a few exercises you can do to make your stiff neck feel better.

Ashley Katzenback, a doctor of physical therapy and the owner of Cape Concierge Physical Therapy, suggests the following two stretches, which can be done anywhere for a quick release.

If you catch yourself squinting at your phone for too long, run through a few rounds of each exercise and watch your stiff tech neck melt away.

How to do the neck stretches

Watch Katzenback talk you through the exercises above, or scroll down for quick clips and written form guides.

1. Chin tuck with extension

Sets: 3 Reps: 5

How to do it:

• Sit in a chair, or stand with your arms by your sides and your feet flat on the floor.
• Tuck your chin back, so your ears are in line with your shoulders. You should feel a stretch in the back of your neck at the base of your skull.
• Slowly, look up at the ceiling and tilt your head back using only the muscles in your neck. You will feel the muscles in the front of your neck activating.

Form tip: This is a small motion focused on moving your skull on top of your spine.

2. Anterior neck stretch

Sets: 3 Time: 20sec each side

How to do it:

• Stand with your hands by your sides and your feet hip-width apart.
• Tuck your chin back, so your ears are in line with your shoulders, then tilt your head to the side.
• Look up slowly toward the ceiling until you feel a stretch in the front of your neck.
• Put your hands behind your back to intensify the stretch.
• Repeat on the other side.

Form tip: Only allow motion in your neck; do not let your trunk arch back as you look up.

Finally, it might sound like tech neck is just about the neck muscles, but it is important to stretch and strengthen your shoulders, chest, upper and mid back too, to ensure your neck and head are properly supported.

Poor posture should be corrected at any age, but it becomes especially important once you reach your senior years.

Slouching shoulders, weak back muscles, and lack of upper-body mobility can affect your overall balance, result in chronic aches and pains, and make you more susceptible to injury.

Many of my senior personal training clients struggle with poor posture, so it’s usually one of the first things we address in our sessions together.

I often recommend doing four simple exercises every day to help improve posture. They are: wall angels, cat-cow stretch, doorway stretch and resistance band rows.

“Some of the most effective posture exercises are also the simplest,” says Dr Stephanie Duffey, PT, DPT, after I tell her about the exercises I use.

The physical therapist and owner of Empower Physio and Wellness goes on to add: “The great thing about these four exercises is that they are easy and safe to perform. You need minimal equipment, just a resistance band, and they can be done right at home.”

How to do the four exercises

You’ll need a light resistance band (like this one), a yoga mat (like this one), a section of bare wall, and a doorway for these exercises.

Start by doing the wall angels, cat-cow stretch, and resistance band rows for one set of eight to 10 reps, and hold the doorway stretch for 15-30 seconds.

Once you’ve built some strength and mobility, gradually increase to 15-20 reps and 45-60 second holds, adding one rep or 5 seconds every time you repeat the workout.

Try these exercises three to five times a week at first, slowly working your way up to five to seven times a week as your comfort level allows.

“When starting any new mobility or exercise program, meet your body where it’s at,” Duffey recommends.

“Don't push into pain, but know that moving your body in a new way can bring some productive soreness. Be gentle with yourself and integrate these movements slowly into your weekly routine.”

Clear any new activity with your doctor before proceeding. These exercises are beginner-friendly, but if you’ve just recently started to work out regularly, meet with a certified personal trainer for guidance on correct form.Duffey also recommends caution depending on your health history and background. “If you have a spinal fracture or had spine or shoulder surgery within the past three months, these exercises may not be appropriate for you,” she says. “If you have a hypermobility condition like Ehlers-Danlos syndrome, you would benefit from doing these under the supervision of a physical therapist to ensure proper form and joint protection.”

Here’s how to do the moves:

1. Wall angels

Sets: 1 Reps: 8-20

• Stand about six inches in front of a wall, with the wall behind you.
• Lean your back against the wall.
• Raise your arms, bringing your elbows to shoulder height, resting your forearms against the wall.
• Lift both of your arms overhead, maintaining contact with the wall.
• Lower your arms, bringing your elbows back to shoulder height.

Trainer tips: Be sure that your shoulders, forearms, and wrists stay in contact with the wall throughout the movement. Avoid arching your back away from the wall as you lift your arms. If you’re unable to lift your arms without arching your back, or you’re unable to keep your wrists against the wall, reduce your range of motion and focus on keeping good form. Don’t let your shoulders shrug towards your ears. Keep your core muscles engaged as you lift the arms.

2. Cat-cow stretch

Sets: 1 Reps: 8-20

• Come to all fours on the mat.
• Round your back, moving the crown of your head and your tailbone to point towards the floor.
• Pause briefly.
• Arch your back, aiming the crown of your head and your tailbone towards the ceiling.
• Pause briefly.
• Continue alternating between the two positions.

Trainer tips: Move slowly through each position and focus on reaching the endsof your range of motion. If you’re unable to get onto the floor, try the stretch on your bed or couch. Place a pillow or rolled-up towel underneath your knees for additional cushioning, if needed.

3. Doorway stretch

Sets: 1 Time: 15-60sec

• Stand in front of an open doorway.
• Place your forearms against the doorframe, with your elbows at shoulder height.
• Step one foot through the doorway, keeping your forearms braced against the doorway, and carefully move your hips and torso forward.
• Once you feel a stretch through your chest, hold.

Trainer tips: Don’t allow your shoulders to shrug towards your ears. Keep your neck relaxed throughout the stretch. Maintain a tall posture, and avoid excessive arching in your lower back.

4. Resistance band row

Sets: 1 Reps: 8-20

• Loop a resistance band around a strong anchor point, like a stair railing, at chest height.
• Extend your arms and hold the ends of the band in each hand.
• Step away from the anchor point until the band is taut.
• Squeeze your shoulder blades together and pull the ends of the band towards you, keeping your elbows close to your body.
• Pause briefly.
• Extend your arms with back to the start with control.

Trainer tips: Don’t allow your lower back to arch. Keep your shoulders and neck relaxed throughout the movement. If you notice tension in your shoulders and neck, step closer to the anchor point or use a lighter resistance band. Move slowly and with a controlled tempo.

The benefits of these four exercises

“These movements are accessible for all fitness levels, especially beginners and seniors, and have a big impact on protecting and improving posture throughout your life,” says Duffey.

“There are two aspects to improving and maintaining posture. The first is mobility. You need to get your joints moving through a bigger range of motion to maintain your mobility and hold yourself upright. This is where the cat-cow and doorway stretch come into play. These mobility drills keep the spine and chest open and moving well.

“The second step is to build strength around those joints so you can hold yourself upright all day,” she continues.

“This is where the wall angels and resistance band row come in. These drills target the upper back and core, the primary muscle groups that hold you upright every single day.”

Have you noticed your posture changing, inching closer to your screen when you’re concentrating hard on something? You’re not alone.

I often end up hunched like this when crafting headlines, catching myself looking like Gollum with the one ring before I realize it.

While this rounded posture may feel involuntary, holding it for extended periods could end up causing shoulder pain, according to Daniel Kline, a physical therapist for ATI Physical Therapy.

“While every person's shoulder soreness can be attributed to numerous causes, overall, the majority of people with shoulder soreness present with similar impairments of rounded and anterior [forward] shoulders, and weakness in the posterior [back] aspect of the upper back,” he says.

He explains that if your shoulder is sore on the front but it doesn’t hamper your daily life or workouts, then your desk posture is probably the culprit.

To help remedy this, Kline recommends the following four stretches.

Perform them throughout the day spent at your desk to break up long periods of sitting and help you sit in a way that puts less strain on your shoulders.

If you have felt any type of popping or clicking in your shoulder during a workout or activity, or experience significant pain with lifting your arm, you must seek advice from a physician.

1. Pec stretch

Sets: 2-3 Time: 30sec each side

“With the majority of people having desk jobs, driving to work, and using phones, we see rounded shoulders,” says Kline.

“This leads to closure of bony spaces around the rotator cuff, which can lead to impingement. Impingement presents with a pinching sensation on the front of the shoulder when raising the arm.”

“This stretch helps to lengthen the pec muscles on your chest, allowing for your shoulder blade to move efficiently.”

How to do it:

• Stand in a doorway with one foot in front of the other, hips facing forward.
• Raise your right arm, bending your elbow to 90° and lifting it to shoulder height, so your forearm is vertical, palm facing forward.
• Place your right forearm and elbow on the doorframe at roughly shoulder height.
• Lean forward slightly to feel a stretch through the right side of your chest.
• Hold for time, then switch sides.

2. Prayer stretch

Sets: 2-3 Time: 30sec

“The latissimus is another muscle that limits the ability of your shoulder blade to move overhead, restricting shoulder overhead motion,” says Kline.

“This stretch will also help with upper-back mobility and stiffness.”

How to do it:

• Kneel in front of a bench, low table or bed, with your knees a torso’s length away from the surface.
• Place your elbows on the surface with your forearms vertical.
• Hinge at your hips to lower your chest toward your knees, without moving your elbows.
• Hold for 30 seconds, feeling a stretch along the back of your upper arms and behind your armpits.

3. Shoulder external rotation with squeeze

Sets: 2-3 Reps: 10-15

“This exercise focuses on rotator cuff recruitment and shoulder blade squeezing to the spine,” says Kline.

“The combination of these motions helps to open up your shoulder for improved overhead reaching, improves the strength of the (often forgotten) rotator cuff in gym workouts and improves posture.”

How to do it:

• Stand holding a resistance band with both hands shoulder-width apart in front of your thighs, palms facing up. There should be light tension in the band
• Bend your elbows to 90°, lifting the band to elbow height—this is your starting position.
• Keeping your upper arms pinned to your torso, pull the band apart, squeezing your shoulder blades together.
• Return to the start with control.

4. Shoulder extension

Sets: 3-4 Reps: 10-15

“This is another great exercise to help reinforce the mobility gained by the pec stretch and prayer stretch,” says Kline.

“This one emphasizes the recruitment of your shoulder blade, and helps to create better posture and thoracic extension.”

How to do it:

• Loop a resistance band around an anchor point in front of you at roughly waist height.
• Hold the ends of the band in front of your hips and step back so the band is taut.
• Pull the band behind you, keeping your arms straight, and squeezing your shoulder blades together.
• Return to the starting position with control.

Form tip: Keep your arms about six inches away from the sides of your body to recruit your rhomboids and trapezius muscles.

You’re probably aware that stiff hips can cause pain, limited mobility and impact other joints, potentially leading to more discomfort and injury. If you haven’t experienced it yourself, you probably know someone who has.

While it’s natural to think of stretching as the remedy, did you know that it may not be enough to fix immobile hips?

Physical therapist Thomas R. Denninger of ATI Physical Therapy says that hip mobility and stability are closely linked, and both need to be addressed.

“Improving one without addressing the other rarely leads to lasting results,” he tells Fit&Well.

“The hips need enough freedom to move through their full range of motion, but they also need the strength and control to support those positions safely.”

He explains that when muscles around your hip joints provide adequate stability, you’ll have a better range of motion.

“When that support is lacking, the body often responds with stiffness as a protective strategy.

“Building strength and control in those ranges reassures the nervous system that the movement is safe, allowing stiffness to gradually diminish over time.”

Denninger says that even just five minutes of focused work a day can help and encourages us to think of it “like brushing your teeth for joint health.”

Denninger recommends the following movements to improve your hip mobility and stability. If you’re pressed for time, just perform a single set of each, which should take just five minutes.

1. Hip controlled articular rotations

Sets: 2 Reps: 5 each side

Targets: Deep hip rotators, glutes and hip capsule

• Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
• Flex your right foot and slowly move your right knee to your right elbow.
• Move your right knee up and out to the right, until your right leg is behind you, with the sole of your right foot facing up—keep your pelvis square to the floor and don’t arch your back.
• Lower your right knee back to the start.
• Complete all repetitions on one side, then switch sides.

2. 90/90 hip rotation

Sets: 3 Reps: 6 each side

Targets: Gluteus medius, gluteus maximus and deep hip rotators

• Sit on the floor with both knees bent and your feet flat on the floor, wider than shoulder-width apart, and your hands on the floor behind you.
• Lower both knees to the right until they touch the floor.
• Reverse the movements to the start, then repeat on the other side.
• Continue, alternating sides with each rep.

Make it harder: once your knees are on the floor, lift both feet slightly off the floor.

Trainer tips:

• Aim to move slowly and with control.
• Keep your chest facing forward and avoid twisting your torso.
• Rotate from your hips, not your lower back.

3. Banded reverse lunge with hip opener

Sets: 3 Reps: 10 each side

Targets: Gluteus maximus, hip flexors and quads

• Stand with a short-loop resistance band above your knees.
• Step with one foot back and bend both knees to lower, keeping your torso upright and your hips level.
• When your back knee is just above the floor, gently push your front knee out against the band.
• Push through your front foot to return to the starting position.
• Complete all the repetitions on one side, then switch sides.

4. Hip airplane

Sets: 2 Reps: 8 each side

Targets: glutes, hip rotators, hamstrings and core

• Stand with a slight bend in your knees.
• Hinge forward from your hips, raising your right leg behind you until your torso and right leg are parallel to the floor.
• Slowly rotate your torso and hips to the right, raising your right hip.
• Rotate your torso and hips so they face the floor.
• Complete all the repetitions on one side, then switch sides.

Trainer tips:

• Move slowly and with control to maintain balance.
• Maintain a slight bend in your supporting knee.

Having mobile joints is generally considered a good thing, because it allows you to access a wide range of motion.

Joint hypermobility, however, describes the characteristics of joints that are able to move beyond their typical physiological limitations.

In some cases, these attributes are related to connective tissue disorders, but for most people with extra mobile wrists, elbows, ankles and knees, hypermobility is relatively benign, and can be managed by favoring exercises that build strength and stability.

Here we break down the key points to consider if you suspect hypermobility—along with six exercises that will help protect all your major joints.

Can you self-diagnose hypermobility?

If you suspect that you might be hypermobile, you should always seek a diagnosis from a certified physiotherapist, says exercise rehabilitation specialist Luke Meessmann.

The owner and master trainer at Absolute Studios explains that it's not always easy to self-diagnose.

“The important distinction between being flexible and hypermobile is not just how far a joint is able to move, but how well that movement is controlled,” he tells Fit&Well.

“Often people with clinically significant hypermobility or connective tissue disorders will experience chronic pain, repeated sprains and dislocations or significant fatigue.”

If you notice you're “overly bendy” and have one or more of these symptoms, he recommends seeing a healthcare professional for a concrete diagnosis and treatment plan.

How to exercise when you’re hypermobile

Meessmann recommends spending less time stretching and more time focusing on building strength, stability, body awareness (proprioception) and movement control.

“Pilates (especially reformer) and strength training—ideally under supervision of an eagle-eyed, technique-focused trainer—is a great combo here,” he says.

Whatever form of exercise you're undertaking, he advises to remember these four cues to protect your joints:

1. Avoid hanging at the end-range of joint positions

“Stop before the joint locks out,” Meessmann explains.

For example, you should perform a plank on your forearms with elbows bent, rather than with arms straight, elbows locked out.

2. Prioritize time under tension

Meessmann emphasizes the need to keep reps slow and controlled, allowing you to keep joints aligned and your muscles under adequate tension to build strength.

“Maintain tension on your muscles throughout the concentric (contracting) and eccentric (lengthening) phase of each movement,” he says.

3. Build endurance in your stabilizing muscles

Training your stabilizers is crucial, says Meessmann.

“Think clamshell exercises to activate your glute medius muscle to help stabilize the hip joint and lower back, and isometric holds to improve muscle endurance.”

For the latter, Meessmann points to moves that incorporate an element of static holds, like wall sits, planks, scapular push-ups and farmer carries.

4. Progress load gradually

Increase weight gradually to improve tissue resilience.

“This one is vital,” says Meessmann.

“Once you're able to complete a certain set or rep range consistently well, as per the above pointers, then—and only then—should you look to increase the weight you’re lifting.”

Six stabilizing exercises to protect your joints

To put his advice into practice, while protecting and preserving your joints long-term, Meessmann recommends these six exercises.

Use them to build strength and stability from your ankles to your shoulders.

1. For ankles: Wall sit

Sets: 1 Time: 30-60sec

• Stand with your back against a wall.
• Walk your feet away, sliding your back against the wall until your knees are bent at 90° and your knees are directly above your feet.
• Hold this position for time, breaking your target time into shorter chunks if required.

Meessmann says: “Wall sits develop lower-limb co-ordination and ankle stability. Make it harder and isolate the hip joints at the same time by progressing this into a single-leg wall sit. In the sitting position, extend one leg straight while keeping your knees aligned.”

2. For knees: Split squat hold

Sets: 1 Time: 30-60sec each side

• Stand with your feet hip-width apart, then step one foot behind you.
• Bend your knees to lower until your back knee is just above the floor.
• Hold this position, keeping your front knee directly above your front foot.
• Maintain an upright posture, placing your hands on your hips or holding a wall or counter for support if required.
• Once the time is up, press through your front foot to return to standing, and repeat on the other side.

Meessmann says: “This challenging unilateral exercise develops quadriceps, glute and knee stabilisation under sustained load.”

3. For hips: Clamshell

Sets: 1-2 Reps: 10 each side

• Lie on your side with your legs together and knees bent.
• Keeping your feet together, lift your top knee without allowing your pelvis to rotate backwards.
• Pause, then slowly lower your knee to close your legs.
• Do all your reps on one side, then switch sides.

Meessmann says: “Clams target the glute medius and deep hip rotators to help stabilize the pelvis.”

4. For the lower back: Side plank

Sets: 1-2 Time: 30-45sec each side

• Lie on your side with your legs together, propped up on your forearm.
• Lift your hips so your body forms a line from head to heels.
• Hold this position, avoiding your trunk from rotating and breathing normally.

Meessmann says: “Side planks target lateral core stabilisers, including the obliques and quadratus lumborum, to protect the spine.”

5. For shoulders: Scapular push-up

Sets: 1-2 Reps: 10-12

• Get on your hands and knees, with a slight bend in your elbows.
• Step your feet back to your body is in a straight line from head to heels—this is your starting position.
• Gently round your upper back to lift your chest away from the floor.
• Retract your shoulder blades to slightly lower your chest without bending your arms further.

Meessmann says: “This push-up variation targets the serratus anterior muscles around the shoulder blades, while honing scapular control.”

6. For wrists and elbows: Farmer’s carry

Sets: 1-2 Reps: 30-60sec each side

• Stand, holding moderate to heavy dumbbells by your sides, with your wrists neutral and relaxed, and your chest facing forward.
• Walk slowly with control.
• If your grip strength is failing, lower the weights to the floor. Take a breath or two to reset, then pick up the dumbbells carefully and continue.

Meessmann says: “Heavy carries develop grip strength alongside wrist and elbow stability.”

More than 70% of women will experience musculoskeletal symptoms during perimenopause, according to research, with hip pain being one of those symptoms.

This is largely influenced by hormonal shifts—specifically changes in estrogen levels—as well as muscle imbalances and increased stress to the joints, explains physical therapist Denise Smith, founder of Smith Physical Therapy+.

“Periomenopause can be a rollercoaster of physical and emotional symptoms,” she tells Fit&Well. “From hot flashes to forgetfulness, symptoms can be quick in their onset and unexplainable in their consistency.

“Joint pain is one of these physical symptoms, with increased stiffness to key joints like the knuckles, shoulders, low back, knees and hips.

“Focusing on easing hip stiffness can help areas like the knee and hips as the entire system is connected. Remember that old song lyric: ‘The knee bone is connected to the hip bone?’—it is so true!”

She advises that combining dedicated stretching, regular stability and mobility work, and strength training is a good formula for addressing hormonal hip pain.

“But more importantly, it can help prevent the symptoms from worsening,” she says.

“Focusing on how strong or mobile your hip joint is can result in decreased pain, allowing a feeling of empowerment that you are in control of your body.”

Here’s how to do Smith’s four moves to improve strength, mobility and flexibility.

Exercises for perimenopausal hip pain

“These are some of my favorite exercises to keep your hips mobile, and to help the muscles that insert into the hip stay strong, flexible and stable,” Williams says. “There’s a goal for each move, be that mobility, flexibility or strengthening and stability.

“Mobility refers to how much a joint can move through its range of motion; flexibility is how well muscles can stretch; and stability is a joint’s ability to stay controlled during the move when supported by the strength of surrounding muscles.

“Building strength acts as a form of armor, helping to protect both joints and muscles as the body changes during perimenopause. It is never too late to start working on these hip exercises, so do not be intimidated—just give them a try.”

1. Hip extension Romanian deadlift

Sets: 3 Reps: 15 each side

Goal: hip strength and stability

How to do it:

• Stand with your back to a wall, and take a step forward.
• Press your left foot flat against the wall at knee height, keeping your hands by your sides.
• Push your butt back toward the wall, hinging your torso forward and lowering your arms down your legs.
• Pause at the bottom for a second or two, then push your hips forward to stand back up.
• Do all your reps on one side, then swap sides.

2. Supine butterfly stretch

Sets: 3 Time: 30sec (or three deep breaths)

Goal: hip flexibility

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Lower your knees gently out to the sides and bring the soles of your feet together.
• Hold for 30 seconds or three deep breaths.

3. Bridge on wall

Sets: 3 Reps: 15 each leg

Goal: hip strength and stability

How to do it:

• Lie on your back with your feet near a wall.
• Place your feet flat on the wall at knee height then adjust your position so there is a 90° bend in your knees.
• Squeeze your glutes and push through the heels to lift your hips until your body forms a straight line from your shoulders to your knees.
• Pause, then slowly your butt to the floor with control.

4. Mermaid

Sets: 3 Reps: 10 each side

Goal: stability

How to do it:

• Sit cross-legged on the floor.
• Move your right leg behind you, keeping your right knee bent. This is your starting position.
• Extend your spine, then reach your left arm overhead to the right.
• Return to the start, then reach your right arm overhead to your left.
• Return to the start, then lean forward, placing your hands in front of you on the floor, walking them forward as far as you can comfortably reach.
• Return to the start, then lean backward, placing your hands behind you on the floor, walking them back as far as you can comfortably reach.
• Return to the start to complete one rep.
• Do all your reps on one side, then swap the position of your legs and repeat.

Hip soreness is a terribly common issue—it’s something that I certainly suffer with—so I’m always trying to get to the bottom of where this soreness originates from and what you can do about it.

According to Dr Shady Hassan, MD, an interventional pain and sports medicine physician and the founder of NefraHealth, immobility is the root cause of this discomfort.

“Most immobility comes from two extremes: sustained stillness and repetitive overuse,” Hassan tells Fit&Well.

“For the average professional [desk worker], sitting for eight to 10 hours a day keeps the hip flexors in a shortened state. This is essentially a sitting penalty—the physical cost of a sedentary lifestyle.”

As a sports medicine specialist, Hassan sees the other extreme too, athletes with hip pain stemming from overuse.

“Soreness often stems from repetitive loading without adequate recovery, leading to micro-trauma in the labrum or surrounding tendons,” says Hassan.

Additionally, “when the muscles around the joint—like the psoas or glutes—become imbalanced, the brain locks down the joint to protect it, which we perceive as tightness.”

It’s not worth putting up with sore hips, because Hassan has seen how it can have a knock-on effect in other areas of the body.

“If your hips don’t move, your body will find that movement elsewhere,” he says.

He explains that the nearest joints—the lumbar spine and knees—are often the ones that take the strain.

“When the hips are locked, the lower back is forced to over-rotate or over-extend to compensate,” he says.

“Think of it like a rusty hinge on a door: if the hinge won’t move, the doorframe eventually starts to warp and crack under the pressure.”

“Stiff hips are a leading cause of disc herniations and facet joint pain because the spine is doing work it wasn’t designed to do.”

But Hassan is a specialist in injury prevention and offered a starting point for keeping your hips in good working order.

How to improve your hip mobility

Hassan says that the best way to prevent hip soreness is to consistently strengthen and stretch your hips in all the ways they can move.

“You have to train the hip in all three planes of motion,” he says. That means moving forward and backward (through the sagittal plane), side to side (the frontal plane) and rotating them (the transverse plane).

“Strengthening the gluteus medius is also non-negotiable—a stable pelvis protects the hip joint from unnecessary shearing forces,” he adds.

Hassan suggests the following three exercises if you are experiencing limited hip mobility.

1. 90/90 stretch

Time: 30-60sec each side

Why Hassan recommends it: “This is the gold standard for addressing both internal and external rotation simultaneously.”

How to do it:

• Sit on the floor with your right leg in front of you, knee bent to 90°, and your left leg out to the side, with your knee bent to 90°.
• Without bending your spine, lean slightly forward from your hips over your front shin—you should feel a stretch in your outer hip.
• Hold for time, then repeat on the other side.

2. World’s greatest stretch

Time: 30-60sec each side

Why Hassan recommends it: “This is a dynamic movement that hits the hip flexors, hamstrings and thoracic spine.

How to do it:

• Start in a high plank position, with your shoulders over your hands and your body in a straight line from head to heels.
• Step your right foot to the outside of your right hand.
• Lower your right elbow to the instep of your right foot.
• Raise your right hand straight up, rotate your torso to face right and look up at your hand.
• Continue for time, alternating between your elbow by your instep and your hand above you.
• Return to the high plank position, then repeat on the other side.

3. Couch stretch

Time: 30-60sec each side

Why Hassan recommends it: “Most people stretch their hip flexors incorrectly by arching their back—this version fixes that.”

How to do it:

• Kneel with a couch behind you.
• Place the top of your right foot on the couch keeping your right knee on the floor, then step your left foot in front of you.
• Adjust your position so your left knee is bent to 90° and is directly above your left foot.
• Tuck your tailbone under (posterior pelvic tilt) and squeeze your left glutes.
• Raise your torso, lifting your hands off the floor—you should feel a stretch in the top of your right thigh.
• Hold for time, then repeat on the other side.

I live with chronic pain and sometimes discomfort in my hips, neck and lower back can stop me from falling asleep, or the discomfort I experience from shifting position when I am asleep wakes me up.

In an attempt to ease some soreness for a better night’s sleep, I began doing a short stretching and mobility routine after brushing my teeth.

It was my usual post-workout stretches—frog pose, pigeon, figure-four and kneeling lunge—but rather than doing them after exercise, I did them right before bed.

After a couple of days, the results were remarkable.

I went to bed feeling more relaxed

Releasing tension in my body meant that I went to bed feeling like I had just had a hot bath.

As I was falling asleep, my muscles felt less stiff and sore and I had less nagging pain in my lower back and hips.

I slept better

Unsurprisingly, not waking up every time I moved meant I had a better quality of sleep.

I woke up feeling refreshed rather than groggy. Plus, because I wasn’t roused from my slumber, I didn’t have my usual hour-long staring competition with the ceiling at 3am.

I woke up with less pain

Muscle guarding—corrective tension your body naturally employs to protect your from pain—continues even after you’ve fallen asleep.

Our muscles tense up around injuries or painful areas, causing involuntary spasming sensations that can pull you out of sleep and contribute to muscle stiffness when you wake, even if you sleep through it.

I spoke to April Flood, a physical therapist at Smith Physical Therapy, last year, and she explained that stretching before bed can reduce this nocturnal muscle guarding.

“Giving your muscles a good stretch is a cue for them to calm down, so when you roll onto your stomach at night, they don’t stay tight and guarded,” she says.

Even after just one night of stretching, my body felt noticeably less stiff and sore when I woke up.

The benefits improved with time

After a week, I noticed that my mobility improved and regular movement such as performing chores around the house felt easier.

The usual heightened awareness I carry with my body faded and I didn’t hold onto so much tension in my muscles. Even my mood and energy levels seemed to improve.

Now, if I skip stretching for a couple of days, I start to feel achy again and find it harder to find a comfortable sleeping position.

The benefits have been so impressive that I’ll continue doing these four stretches before sleep.

How to do the stretches

1. Frog stretch

Time: 30-60sec

• Get on your hands and knees with your knees wider than hip-width apart.
• Lower yourself onto your forearms, keeping your hands flat on the floor and your back flat.
• Hold for a few rounds of breath.
• Return to your hands and knees to release the position.

Progression: Deepen the stretch by moving your hips further back.

2. Pigeon stretch

Time: 30-60sec each side

• Get on your hands and knees and step your feet back.
• Bring your right knee towards your right wrist and your left foot towards your left wrist.
• Place the top of your left foot on the floor and lower your hips gently, keeping them square to the floor.
• With your hands on either side of your leading knee, pull your shoulders back and look up if you can.
• If your flexibility allows, walk your hands forward, rest on your forearms or forehead down toward the floor.
• Reverse the movement and repeat on the other side.

Regression: If a horizontal position for your front shin isn’t comfortable for your hip mobility, adjust the angle so it’s more comfortable and less intense.

3. Figure-four

Time: 30-60sec each side

• Lie on your back with your knees bent and your feet flat on the floor.
• Place your right leg just above the ankle on your left thigh, just above the knee.
• Take hold of the back of your left thigh and gently pull your left leg toward you, you should feel a stretch in your right glute.
• Place your right ankle over your left thigh.
• Hold the back of your left leg with both hands and gently pull your legs towards you until you feel a stretch.
• Hold for time, then repeat on the other side.

Regression: Don’t draw your legs in as much, or keep your bottom foot on the floor.

4. Adductor rockback

Time: 30-60sec each side

• Get on your hands and knees and extend one leg out to the side, resting your instep on the floor.
• Sit your buttocks back onto your other heel.
• Place your hands on the floor, shoulder-width apart in front of you, keeping your torso upright.
• Gently return to the starting position and repeat on the other side.

Progression: Lift your hips and buttocks off your stabilizing foot to stretch your hips further and deepen the stretch in your inner thigh.

I don’t normally do mobility workouts. Instead, I focus on my running and strength training programs.

But mobility work shouldn’t be an optional extra. It’s something all of us would benefit from doing.

“Mobility routines are fundamental for maintaining how your body moves and feels day to day,” explains Caroline Idiens, personal trainer and strength coach at Caroline’s Circuits.

“I always say mobility is what allows you to use your strength effectively. It supports posture, balance, and coordination, which become increasingly important as we age.”

When combined with strength training, mobility work can help improve joint range of motion and prevent injury, which becomes especially important as we age because muscle mass, joint elasticity and bone density decline.

When Idiens shared the routine she’s been doing for over 20 years on Instagram, I knew it was time to take my mobility seriously and give it a go.

Try Caroline’s Circuits 10-minute mobility routine

Idiens’ morning mobility routine consists of a series of 16 exercises done for 10-15 reps each.

While it sounds like a lot, you can get it done in 10 minutes, or slow things down and go at a pace that’s more comfortable for you.

What happened when I tried this 10-minute mobility routine

I decided to do Caroline’s mobility workout twice a week. After trying it out on my rest days for a few weeks, I can see why Idiens has kept it up for two decades.

The routine is low-impact, doesn’t require any equipment or a gym, and it left me feeling energized and ready to take on the day.

My busy schedule makes it hard to fit in mobility work, but I was surprised by how much I was able to get done in just 10 minutes.

While it’s too early to say how much of a difference it’s made to my actual running and strength sessions, it has helped reduce post-run stiffness, eased DOMS (delayed onset muscle soreness) after leg day workouts and put a spring in my step.

More than that, this mobility routine gave me time to tune into both my mind and body. It turns out, that’s a real draw for Idiens too.

“It’s a moment to check in with my body at the start of the day. Some days you might notice tightness or an imbalance and having that awareness is incredibly valuable,” she says.

I think I’ll be taking a leaf from Idiens’ book and making this a permanent fixture in my weekly workout routine.

Here’s a quick mobility test for you: Can you reach one arm behind and up your back and the other arm over your shoulder and down your back so your hands meet?

This simple test—often called the back scratch test—is used by physical therapists to show how flexible and mobile your shoulders are, how well your upper body works, and to pinpoint tight or stiff areas.

Physical therapist Ashley Katzenback, owner of Cape Concierge Physical Therapy, demonstrates how to perform the test below and tells me why having mobile shoulders matters.

“Using the shoulder mobility test monitors your shoulder rotation,” Katzenback says. “Often, one of the first indicators of an issue is limited shoulder internal rotation—reaching behind your back.

“To remain strong and independent, we need full use of our arms.

“Health conditions such as rotator cuff tendinopathy (pain and weakness in the shoulder tendons when lifting your arm, sleeping on your side or doing overhead movements) and shoulder impingement are more common in people over 50.”

And believe me when I say you want to steer well clear of shoulder injuries. “Shoulder injuries are incredibly painful, particularly at night, which limits sleep and causes a ripple effect,” Katzenback says.

This test reveals more than just shoulder mobility, too. Katzenback says it shows how well different parts of your upper body work together, from the thoracic spine (upper and middle back), scapula (shoulder blades) and the shoulder joint.

How to do the shoulder mobility test

Katzenback says if your hands are within one hand’s length, then you have “good mobility”. If they are more than 1.5 hand’s length apart, it “needs improvement”.

As to what needs improvement may need a physical therapist to assess—it could be tightness in your chest, upper back or shoulders. But the good news is that whatever the issue is, Katzenback says that just performing the test regularly will improve your flexibility.

You can also add the three stretches below to your routine.

Three stretches to improve your shoulder mobility

1. Thread the needle

2. Open the book

3. Doorway stretch

Many of my over-60s clients struggle with stiff muscles and restricted joints, but getting onto the floor for traditional stretches can often be difficult. Fortunately, there are ways you can improve your mobility, increase your flexibility and prevent injury while staying upright.

When I work with a senior client who has mobility concerns, I always recommend the following three standing and seated stretches that open up common stiff spots. Doing them on a regular basis can improve your range of motion and prevent pain and injury.

Best of all, you don’t have to be over 60 to benefit. If you’ve got a chair nearby, you can give them a try for yourself—no matter your age.

How to do the stretches

These stretches are appropriate for all fitness levels, but check in with your doctor before trying them, especially if you’re dealing with any current or chronic injuries.

Proper positioning is important when stretching, so if the stretch doesn’t feel right, consider meeting with a certified personal trainer for guidance.

You’ll just need a chair and an open doorframe for these moves.

Start by holding each stretch for 15 seconds. When the area starts to feel less stiff, you can increase your hold time to 30-45 seconds.

These stretches are safe to do every day, but try them three or four times a week at first. Add on additional days gradually as your flexibility improves.

Stretching should feel slightly intense but never painful. If you feel pain when doing any of these stretches, stop and see your doctor before proceeding.

1. Standing hamstring stretch

Time: 15-45sec each side

• Stand with your feet hip-width apart.
• Bend your left knee slightly and place your right heel on the floor in front of you.
• Hinge forward from your hips and carefully move your butt back.
• You should feel a stretch in the back of your right thigh.
• Hold for time, then repeat on the other side.

Trainer tips: You should feel this stretch in the hamstring and calf muscle of your front leg. If you’re in the right position but don’t feel a stretch, bend your back knee further until you feel the stretch.

Hold on to a chair or the wall for balance, if needed. This stretch can also be done with the foot elevated on a raised platform, or in a seated position.

2. Doorway chest stretch

Time: 15-45sec

• Stand in front of an open doorway.
• Place your forearms on either side of the doorframe, with your elbows bent at 90°.
• Step forward until you feel a stretch in your chest.

Trainer tips: Keep your elbows slightly below the shoulder joint. Relax your shoulders and neck. Avoid any arching through your lower back.

3. Seated figure four stretch

Time: 15-45sec each side

• Sit in a chair with your feet hip-width apart.
• Lift your left leg and place your left shank on your thigh just above your right knee.
• Press down gently on your left knee.
• Lean your chest and torso forward.
• Hold for time, then repeat on the other side.

Trainer tips: You should feel this stretch in the hip of the crossed leg. If you feel the stretch before pressing down on the knee or leaning forward, skip these steps and hold in this position. When your flexibility improves, you can add those steps back for a deeper stretch.

Have you ever spent too much time hunched over your phone or computer, only to find your shoulders sore and achy when you straighten up again?

This used to happen to me almost daily.

I’d close my laptop, stand up, have a big stretch and let loose an ungodly groan as my shoulders uncrumpled for the first time in hours.

It’s a common complaint according to Dr Andrew Gorecki, a licensed doctor of physical therapy and owner of MovementRX.

“I often see this, not only with patients who have tight muscles, but also those who do not control their scapula [shoulder blade] well enough,” he says. This causes his patients to “rely too much on their upper trapezius muscle.”

This can happen when the lower stabilising muscles, which hold the scapula in place, are weak due to poor posture, sedentary living or slouching during long bouts of sitting. Imbalanced training or injury can also be factors.

So, Gorecki focuses on improving mobility and stability in the area to take the pressure off the overused upper trapezius muscle.

He recommends trying the following exercises if you experience sore shoulders or spend long periods working at a desk.

1. Scapular retraction

Reps: 12-15

• Sit or stand up straight.
• Engage your core, gently move your shoulder blades down and back, as if you’re aiming to put them in your back pockets.
• Hold this position for 3 to 5 seconds—try not to puff out your chest.
• Relax back to the starting position.

Gorecki says: “This exercise is great for reducing upper-trap dominance, making it ideal for desk jockeys.”

2. Wall slide with lift-off

Reps: 8-12

• Stand in front of a wall, with your feet about half a foot away from the base.
• Place your forearms on the wall, with your palms facing.
• Engage your core, then slide your forearms up, bringing your shoulders towards the wall and making sure your back doesn’t arch.
• When your arms are extended overhead, lift your arms away from the wall.
• When you feel a squeeze in the shoulders, return to the wall and slide back to the starting position.

Gorecki says: “This exercise encourages upward rotation of scapulas while keeping impingement stress low.”

Chronic pain is something I’ve lived with for nearly 15 years. As it’s part of my everyday life, I have got used to it but it can be unsettling when I experience new aches and pains.

Recently, I started menstruating again after many years without a cycle, and I’ve been managing hip pain as a result.

My hips can get tight and uncomfortable from my desk-based job anyway, but the pain with my period has been something else entirely.

While it’s difficult to put my finger on exactly how hormonal pain feels, I know it’s different to muscular pain—it’s more like the tender, achy soreness I experience in my breasts during the same time of the month. Like a bruise or toothache, but deeper within.

Presuming the cause of my sore hips is hormonal and not related to joints or muscles, I didn’t think that stretching could help. But, when I spoke to ALO Wellness yoga instructor Anabella Landa, she offered a different perspective.

Movements for hormonal hip pain

“Fluctuations in estrogen and relaxin can influence joint stability and how connective tissues respond to stress,” says Landa.

The hormonal cocktail that accompanies the menstrual phase of a cycle is renowned for causing pain, with a 2016 study in the Journal of Physical Therapy Science listing achy hips as a symptom of dysmenorrhea—the medical term for painful period cramps.

“Some people experience increased sensitivity, inflammation, or a feeling of tightness during certain phases of their cycle. Gentle mobility work can help improve circulation to the area and reduce muscular guarding [natural contraction] around the joint, which often eases discomfort,” adds Landa.

What I did to ease my hormonal hip pain

I’ve found the figure-four stretch previously helpful for easing tension in my tight hip flexors.

When my hormonal hip pain flared up again—about a week before my period—I added it to my daily morning and evening routine.

I was amazed at how much it helped. My hip pain disappeared after a couple of days, when I would usually experience it for two weeks at least.

“The figure-four stretch helps by releasing tension in the deep external rotators of the hip,” explains Landa.

“During hormonally-sensitive phases, the goal is not to push deeper but to create space and blood flow,” she adds.

“Slow breathing also helps regulate the nervous system, which can lower overall pain perception. On the ALO Wellness Club app, we incorporate figure-four variations into yoga, Pilates and recovery-focused classes, especially in programs designed to support lower-impact movement and joint-friendly strength.”

“It’s a small stretch, but when practiced consistently, it can make a noticeable difference in how your hips feel day to day.”

How to do the figure four stretch

“The figure four stretch is a simple but effective way to target the outer hips and glutes, especially the piriformis muscle, which can contribute to hip discomfort when tight,” Landa says.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right lower leg, just above your right ankle, on your left thigh, just above your knee.
• Clasp your hands behind your left thigh, and gently pull your left leg toward your chest to feel a stretch through your outer right hip and glute.
• Hold for 30 to 60 seconds while breathing slowly, then switch sides.

Expert tip: If the stretch feels too intense, don’t pull your leg in as far, or keep your bottom foot on the floor. Then press your right knee gently away from you, but avoid pulling from your knee joint.

“The essential elements are steady breath and allowing the hip to gradually soften rather than forcing range,” says Landa.

Ankles and feet are often overlooked in strength training programs, but it’s worth making sure they’re robust enough to handle what life throws at them. A 1982 study estimated that ankles must cope with a peak force of up to 13 times your bodyweight when running.

If they’re not up to the task and things go wrong with your ankles, you can’t even take pain-free walking for granted, let alone running or any other kind of activity.

Dr Tom Walters, orthopedic physical therapist, certified strength and conditioning specialist and author of the Rehab Science series of books, is about to publish a new book dedicated to looking after your ankles and feet.

He’s shared a 15-minute resistance band workout from the book, which will help you keep your ankle joints and muscles in good working order, and reduce your risk of injury.

“This type of routine can be useful for improving ankle strength, restoring control after injury, and building resilience for walking, running and balance-based activities,” he says.

“This routine includes four foundational ankle strengthening exercises using a resistance band: plantarflexion, dorsiflexion, inversion and eversion. Together, these movements target the major muscle groups that control ankle stability and foot motion.”

All you need is a long resistance band for the four exercises. Walters warns against rushing through the exercises. “The goal is smooth, controlled movement rather than speed,” he says. “The resistance should feel challenging but not painful.”

Resistance band ankle workout

1. Banded plantarflexion

Sets: 2-3 Reps: 10-15 each side

• Sit with your legs extended in front of you.
• Wrap a resistance band around the ball of one foot and hold both ends.
• Pull the band to create tension in it while your foot is flexed.
• Extend your ankle into plantarflexion, pointing your toes away from you.
• Slowly return to the start position.
• Do all your reps on one side, then swap sides.

Trainer tip: Make sure there is no more than mild discomfort throughout the move.

2. Banded dorsiflexion

Sets: 2-3 Reps: 10-15 each side

• Attach a resistance band to a sturdy anchor point and loop the other end around your foot, just below your toes.
• Move away from the anchor point until there is tension in the band and your leg is extended.
• Flex your ankle as far as you can into dorsiflexion, pointing your toes toward you.
• Slowly return to the start position.
• Do all your reps on one side, then swap sides.

Trainer tip: Move with control when pointing your toes down to resist momentum from the band.

3. Banded inversion

Sets: 2-3 Reps: 10-15 each side

• Attach a resistance band to a sturdy anchor point.
• Sit right-side on to the anchor point and loop the other end of the band around the ball of your right foot.
• Move away from the anchor point until there is tension in the band and your leg is extended.
• Use your ankle to move your foot inward (inversion), to the left, while keeping the rest of your leg stable and your kneecap pointing up.
• Return to the starting position.
• Do all your reps on one side, then swap sides.

Trainer tip: Move slowly and with control to avoid your foot bouncing back to the start position.

4. Banded eversion

Sets: 2-3 Reps: 10-15 each side

• Attach a resistance band to a sturdy anchor point.
• Sit left-side on to the anchor point and loop the other end of the band around the ball of your right foot.
• Move away from the anchor point until there is tension in the band and your leg is extended.
• Start with your foot turned in (inversion), then use your ankle to move your foot ourt (eversion), to the right, while keeping the rest of your leg stable and your kneecap pointing up.
• Return to the start position.
• Do all your reps on one side, then swap sides.

Trainer tip: Move slowly and with control to avoid your foot bouncing back to the start position.

The benefits of this ankle-strengthening routine

"These four movements strengthen the muscles that help control ankle motion in every direction," Walters explains. "This is important not only after injury but also for long-term joint stability."

Even if you already do lower-body workouts, it's probably worth dedicating some extra attention to the ankles. "Many people focus only on general leg strength, but the ankle has smaller stabilizing muscles that often need direct training, especially after sprains or periods of inactivity," Walters explains.

"Resistance band exercises are effective because they allow gradual loading without excessive joint stress, making them appropriate for both early rehabilitation and maintenance work," he concludes.

Do this workout a couple of times a week to build strength in your ankles and reduce your risk of aches and pains.

The internet is awash with complex mobility drills, promising scroll-stopping flexibility and range of motion, yet they require gymnast-level mobility to perform in the first place.

There is, however, one simple exercise that I believe rarely gets the attention it deserves: shoulder dislocations.

Don’t let the name put you off.

This standing, beginner-friendly exercise helps release tightness in the chest, which can build up over the day when hunched over a keyboard.

It can help mobilize and wake up your upper-back muscles, especially around the shoulder blades, to address poor posture.

And with every repetition, it can help gently groove the shoulder socket to unlock improved range of motion and strength overhead.

I love its restorative effect so much that I’ve prescribed it to every client I’ve ever coached, and rarely a day passes when I don’t rattle through a few reps at home or before workouts.

Lately, I was also reminded of its effectiveness when my wife’s 75-year-old stepfather visited.

Noticing me wielding the band before breakfast, he asked to have a go, conceding his shoulder mobility was akin to that of the Tin Man in the Wizard of Oz.

Yet to his surprise—though not mine—just a handful of reps later, decades of upper-body stiffness and restricted range of motion started to melt away.

And he’s continued to use this simple routine every morning since.

Here’s how it works, along with ways to scale it back or make it harder to suit your level.

How to perform resistance band shoulder dislocations

Sets: 3 Reps: 10

• When starting out, use the lightest long resistance band you have access to.
• Hold the band in front of your thighs with an overhand grip, hands just wider than shoulder-width apart.
• Gently pull your hands apart to create tension in the band.
• Lightly retract your shoulder blades to activate your upper-back muscles.
• Keeping your arms straight throughout, raise the band, moving it in a wide arc over your head.
• Above your head, you will meet the greatest resistance in your range of motion—gently push through.
• Once you pass directly overhead and behind your back, the band will try to pull your hands together. Try to resist this by maintaining tension in the band throughout as you bring it down to tap your butt.
• Now reverse this movement to bring the band overhead and back to the start.
• Adjust your grip if required, and repeat.

Make it easier: If your hands are too close together, you will struggle to bring the band overhead and behind you. If so, widen your grip until you can manage the movement in one smooth motion. After a few reps, bring your hands slightly closer and repeat. You should notice your mobility improves dramatically after just a few reps.

Make it harder: Narrow your grip or use a long-loop band with a greater resistance.

Shop resistance bands

There’s no doubt that stretching can be beneficial for mobility and flexibility, but when you’re dealing with excessive muscle tension and severely restricted joints, self-myofascial release (SMR) can be a game changer.

SMR is a massage technique that uses the weight of your own body to press your muscles into equipment such as foam rollers and balls. The resulting pressure can alleviate perceived pain from stiff muscles, reduce post-workout soreness, and improve joint range of motion.

One of my favorite SMR tools is the lacrosse ball. It’s small, inexpensive, easy to use, and incredibly effective on common tight spots, like the hips.

“Their biggest advantage is precision,” says Dr Thanos Papavasiliou PT, DPT, SCS, who is a board-certified physical therapist and head of clinical operations at LainaHealth,

“Compared with a foam roller, which has a much larger surface area—and is often better suited for broad muscle groups like the glute max—a lacrosse ball allows for more targeted pressure into smaller or deeper areas such as the tensor fasciae latae (TFL), piriformis, and portions of the gluteal stabilizers.”

I have to agree with him, and when my clients struggle with tight hips, I recommend the following lacrosse ball SMR exercises. If you’ve got tight hips too, give them a try.

How to do the lacrosse ball SMR exercises

Check in with your doctor or physical therapist before attempting these moves, especially if you’re dealing with any chronic or acute injuries. I’d also suggest meeting with a personal trainer so they can help you find appropriate positioning or provide modifications, if necessary.

In addition to a lacrosse ball, you’ll also need a yoga mat for these exercises.

You should spend a total of 15-30 seconds on each move, starting on the lower end of that range and gradually increasing the time over subsequent sessions. Move slowly, and spend a few seconds on places that feel especially tight or tense.

Aim to do these three to four times a week, followed by a workout, a brisk walk, or some dynamic stretches. You can also do them after your workout as part of your cool-down.

“The lacrosse ball should be viewed as one part of a broader maintenance routine, not the whole routine,” Papavasiliou advises. “Research on self-myofascial release suggests the best effects are short term and are most useful when integrated into a warm-up or recovery strategy rather than used in isolation.

“More pressure is not always better. Reviews of self-myofascial release note that excessive discomfort does not necessarily improve outcomes, so the goal should be controlled, tolerable pressure rather than aggressive pain. SMR should feel like a deep massage.”

Here are the SMR moves.

1. TFL release

Time: 15-30sec

• Lie on your back.
• Place the ball slightly below and to the right of your right hip bone.
• Move the ball around until you find a tender or tight spot.
• Slowly roll onto your side and onto the ball.
• Cross your top leg over your bottom leg, placing your foot on the floor.
• Shift your body up and down along the ball, to find the tender spots.
• Hold for 15-30 seconds on any tight spots, then repeat on the other side.

Trainer tips: This move targets the tensor fascia latae (TFL), which stabilizes the hips and knees during movement. If lying on the ball feels too painful, stay on your back and press the ball into the muscle with your hand. You can also use a softer tool, like a tennis ball or soft foam roller. If mobility concerns prevent you from getting onto the floor, try this release technique while standing.

2. Glute/piriformis release

Time: 15-30sec

• Sit upright on your mat with your knees bent and feet flat on the floor.
• Place the ball underneath your left glute muscle.
• Cross your left ankle over your right knee.
• Place your hands on the floor behind you.
• Slowly move back and forth over the ball, pausing briefly on any tender spots.
• Continue for 15-30 seconds, then repeat on the other side.

Trainer tips: This move targets the piriformis, a muscle that sits behind the glutes and is responsible for hip rotation and stabilization. You can control the intensity of this move by placing more or less bodyweight into the ball. If the movement feels too intense, push your hands and foot into the floor and lift yourself off of the ball. You can also use a softer tool, like a tennis ball or soft foam roller. If you’re unable to get onto the floor, try this move while standing.

3. Hip flexor release

Time: 15-30sec

• Lie on your front.
• Place the ball underneath your right hip—slightly below and to the left of your hip bone.
• Roll onto the ball.
• Shift your hips back and forth along the ball until you find tension.
• Hold and take deep breaths for 15-30 seconds, then repeat on the other side.

Trainer tips: This move targets the psoas, which lifts the knee. If lying on the ball is too painful, or if mobility concerns prevent you from getting down onto the floor, lie on your bed or couch and use your hand to press the ball into your hip. You can also use a softer tool, like a tennis ball or soft foam roller.

Shop lacrosse balls

As we age, muscles tend to get weaker, joints tend to get creakier and simply getting out of bed can feel like a workout in itself.

At least, that’s what we’re led to believe.

Certified personal trainer Carter Lee from BetterMe is adamant that you can arrest this decline by simply keeping active, and he’s shared a five-move routine that will help.

“This workout is built around one simple premise: your joints need to move to feel good,” he tells Fit&Well.

“As we age, stiffness creeps in, especially in the morning or after a long day, but this sequence is designed to push back against that.”

Lee says this routine works from the spine outward, targeting the hips, shoulders and ankles in a “logical order that gradually wakes everything up” and gets synovial fluid moving to help lubricate your joints.

“There’s no intensity here, no jumping around. Just controlled, deliberate movement through a full range of motion, the kind that aging connective tissue actually responds well to,” he continues.

“Your lower back will feel looser, your balance will improve as your ankles get more responsive, and that hunched, tight-chested feeling from sitting and leaning forward too much will start to open up.”

Do this consistently, Carter says, and you’ll simply move better throughout the day.

How to do the workout

Spend 30-60 seconds on each stretch before moving straight onto the next one, allowing for around five minutes to do the entire routine.

1. Wall-supported cat-cow

Video: BetterMe

Time: 30-60sec

• Stand with your feet shoulder-width apart, knees slightly bent, with a wall close behind you.
• Lean forward and place your hands firmly on your thighs for support.
• Lower into a half squat, allowing your backside to rest against the wall.
• As you exhale, tuck your chin and round your spine toward the ceiling (cat).
• As you inhale, lift your chest and look up, allowing your lower back to arch gently (cow).

Lee says: “This is the perfect wake-up call for the spine. Slow things down and really think about moving each vertebra as you flow through this exercise. Feel mid back tightness melt away and your entire back and torso moving more freely.”

2. Wall scapular circles

Video: BetterMe

Time: 30-60sec

• Stand facing a wall, an arm's length away.
• Place your palms flat against the wall at shoulder height.
• Keeping your arms straight, move your shoulders in a circular motion—up toward your ears, then back away from the wall, then down, then toward the wall to the start.

Note: The video shows an easier version, just moving the shoulders up and down.

Lee says: “This targets the various muscles that work to move the scapula (shoulder blades). These are critical for our posture, and weakness here is typically seen in people who spend their days hunched over a keyboard or their desk.”

3. Wall-supported standing hip opener

Video: BetterMe

Time: 30-60sec

• Stand facing a wall with your arms extended and palms placed against it for support.
• Lift your left knee to hip height.
• Rotate your knee out to the left.
• Reverse the movements back to the start, then repeat on the other side.
• Continue, keeping your movements slow and controlled.

Lee says: “Standing openers help improve the range of motion of the vital hip socket, specifically on your ability to externally and internally rotate the joint. Like the shoulder, the hip can move in a variety of different directions and improving mobility here can make everyday tasks feel easier.”

4. Cross-legged side stretch

Video: BetterMe

Time: 30-60sec

• Stand right-side on to a wall.
• Place your right forearm vertically against the wall with your elbow level with your shoulder.
• Cross your left leg over your right leg and stand tall.
• Reach your left arm up and overhead and reach toward the wall.
• You should feel a gentle stretch along the left side of your body.

Lee says: “This stretch targets the lateral muscles, including the obliques and lats, helping to improve spinal flexibility and relieve tension caused by long periods of sitting or standing.”

5. Foot rotation

Video: BetterMe

Time: 30-60sec

• While seated or holding onto a wall for support, lift one foot.
• One option is to slowly rotate your foot in a circular motion in each direction.
• Another option is to use your big toe as an imaginary pen to draw the letters A through M in the air, then switch feet to draw N through Z.
• Focus on moving through the full range of motion of the ankle, keeping your leg steady so the movement comes entirely from your foot and ankle.

Lee says: “Ankle alphabets are a fun way to shake up this basic exercise, helping to strengthen the stabilizing muscles around the ankle, which are critical for preventing trips and falls.”

How often to do the workout

Lee recommends performing this routine whenever your body feels tight.

If that’s every day, he says you can use this gentle routine first thing after you get out of bed to gradually wake everything up.

You can also try it before bed, when your body will be a little looser and more flexible. Consistency is the key to improving and retaining greater mobility long-term.

Ankle mobility might feel like a small thing to worry about, but it can make a significant difference to your life.

“Poor ankle mobility is a primary driver of falls and balance issues later in life,” says Dr Jamie Bovay, founder of and lead physical therapist at KinetikChain Denver.

I asked him why ankles are a weak point for so many people.

“Ankles usually become immobile due to a combination of position and a lack of use throughout the full range of motion,” he says.

“Most of us spend our lives in shoes with slightly elevated heels, which keep the Achilles and calf muscles in a shortened state.”

Over time, this shortened state leads to a limited range of motion in the ankle joint, causing it to stiffen and restrict movement even further.

“Once it is stiff, not only can we not use our previous range of motion but the nervous system also ‘forgets’ how to access control of deep dorsiflexion (ankle bending),” he says.

“This makes it harder to get into deep bending motions and control that motion. We often attribute this to old age when it is actually a lack of use.”

“If you want to stay active late into life, you need ankle mobility to navigate uneven terrain, maintain a deep squat and even get up from the floor,” he says.

To help solve this problem, Bovay has an exercise or three to share.

He explains that by restoring your ankle’s range of motion and training within that new range, your joints can move more freely and absorb force optimally, rather than passing that stress up your body, which may cause more discomfort or injuries.

Try the following three exercises to improve your ankle mobility and let me know how you get on in the comments.

1. Knee-to-wall mobilization

Sets: 2-3 Reps: 12-15 each side Rest: 30sec

“This is a closed-chain functional movement that forces the talus bone [connecting your foot to your leg] to glide backward, clearing the pinch often felt at the front of the ankle,” says Bovay.

• Stand facing a wall in a staggered stance, with your target foot forward and your toes two to three inches from the wall.
• Keep your heel pressed firmly into the floor throughout.
• Slowly and with control, move your front knee forward until it touches the wall.
• Release the position and repeat, slightly increasing the distance from the wall as your ankle joint loosens.

Target muscles: soleus , joint capsule and Achilles tendon.

2. Eccentric calf drop

Sets: 3 Reps: 8-10 Rest: 60sec

“We aren’t just stretching, we are remodeling the tissue,” says Bovay.

“Eccentric loading is the gold standard for lengthening the muscle-tendon unit and building structural armor in the Achilles.”

How to do it:

• Stand with the balls of your feet on a step or weight plate with your heels hanging off the edge.
• Lift your heels, coming up onto tiptoes.
• Lower your heels slowly and with control, below the level of the step.

Targets: gastrocnemius, soleus and the Achilles tendon.

Make it harder: To progress this movement, lift one foot before the eccentric, lowering part of the movement. Use both feet to return to the top of the movement and repeat all reps on one side before swapping legs.

3. Tibialis anterior raise

Sets: 2 Reps: 20 Rest: 45sec

“Mobility is useless without the strength to pull yourself into that new range,” says Bovay. “Strengthening the front of your shin provides the active tension needed to clear the ankle joint and prevent toe-catching while walking.”

How to do it:

• Stand with your back and hips against a wall.
• Place your feet about a foot away from the base of the wall.
• Keeping your knees straight, raise your toes and the balls of your feet toward your shins as high as possible.
• Hold at the top, then slowly lower back down.

Targets: tibialis anterior.

When the middle of your back is stiff, it can cause a domino effect of pain and weakness, affecting the shoulders, the neck and rest of the spine.

Unfortunately, this stiffening of the spine has become a common symptom of our modern, mostly sedentary way of life. Fortunately, there is a remedy.

According to musculoskeletal sports and rehabilitation physiotherapist Sarah Milner BSc MCSP, the solution lies in promoting thoracic mobility through regular rotation and strengthening.

“Thoracic mobility is fundamental,” Milner tells Fit&Well. “If limited, it impacts all the structures around it.”

Made up of the middle 12 vertebrae—which link the cervical spine with the lumbar spine—the thoracic spine makes up half of all the vertebrae in the spine.

It is less mobile than the other two regions of the spine due to the presence of the ribcage, yet its limited flexion, extension and rotation are essential for daily activities.

Milner explains that sitting hunched in front of a computer all day or long periods looking down at our smartphones can impinge on this mobility.

But stretching the thoracic spine and targeted strengthening exercises can help prevent a number of body aches and pains, while improving performance in daily life.

The best exercises and stretches for thoracic rotation

To promote thoracic mobility, Milner recommends exercising two to three times per week but, where possible, to move your body daily.

Here she has outlined five moves you can incorporate into your regular workouts or use as standalone stretches to keep the region moving, and keep aches and pains at bay.

The first two can be performed with just your bodyweight.

Moves three and four can be done at home with the aid of a foam roller and bands. The final move requires a cable machine that you can typically find at most commercial gyms, but it can also be done with a long resistance band.

1. Seated mid-back twist

Time: 1min each side

• Sit upright in a chair with your feet flat on the floor, wider than shoulder-width apart.
• Place your right hand behind your head, with your elbow pointing right.
• Reach your left hand down to tap the floor between your feet and rotate your upper body to face right, raising your right elbow.
• Reverse the movement back to the start.
• Keep your neck relaxed and avoid holding your breath.
• Continue for time, then repeat on the other side.

Milner says: “These are easy to do at work if you have a desk-based job. They promote mid-back rotation as well as lower back and hip flexion, while providing a gentle stretch for the glutes and hamstrings, too.”

2. Kneeling twist

Time: 1min each side

• Kneel right-side-on to a wall with your right knee, hip and shoulder touching the wall.
• Step your left foot forward so your left knee is bent to 90°.
• Extend your arms forward at shoulder height. This is your starting position.
• Keeping your right shoulder and hip in contact with the wall, move your left arm out to the left and behind you, rotating your torso.
• Only rotate as far as you can while keeping your other arm in contact with the wall—you might find you are more mobile on one side than the other.
• Return to the starting position.
• Continue for time, then repeat on the other side.

Milner says: “Also known as open the book, this position helps target the hip flexors and quads, alongside trunk rotation. Pinning a foam roller against the wall with your knee can really help lock in and target the mid-back. Engage your glutes and tuck your tailbone under your body to stretch the psoas (hip flexor).”

3. Foam roller chest opener

Time: 1-2min each side

• Lie on your back with your spine on a long foam roller, so your spine is supported from your tailbone to your head, with your knees bent and feet flat on the floor.
• Start by letting your arms hang by your sides, you should feel a stretch across your chest.
• Sweep your arms from your sides out to the sides, then from your sides up and to the floor behind your head.

Milner says: “Tight pectorals (chest muscles) and stiff thoracic extension can also limit rotation, but this is a great passive stretch you can do at the end of the day to open up the front of your body. Use deep breathing exercises in this position to really relax your chest.”

4. Banded row

Sets: 2 Reps: 15

• Wrap a long-loop resistance band around a secure anchor point and stand facing the anchor point.
• Grasp each end of the band in your hands, with palms facing.
• Step back until your arms are at shoulder height and there’s tension in the band.
• Bend your knees slightly and retract your shoulder blades to engage your mid- and upper-back muscles.
• Pull the band into your ribs, bending your elbows and drawing them past your torso.
• Pause, then slowly extend your arms back to the starting position.

Milner says: “Stiffness is often driven by tight muscles and weakness in the posterior chain, especially the shoulder blade muscles. Activating your pull muscles, like the rhomboids, can help loosen up the back, relieve tension and aid mobility. Building strength is as important as stretching when it comes to gaining mobility.”

5. Cable rotation

Sets: 2 Reps: 10 each side

• Stand side on to a cable machine with the handles set up at chest height.
• Grasp the handle in both hands and step away from the machine to create tension.
• Stand with your feet wider than shoulder-width apart and sit into a quarter squat to create a stable base.
• From here, bring the handle across your body with straight arms.
• Follow your hands with your gaze to ensure the movement is initiated by your torso rather than just your arms or shoulders.
• Slowly return to the start.

Milner says: “Another strengthening exercise. These help to target the trunk rotator muscles on the side of the body, which can help drive stronger and more powerful trunk rotation.

“Move slowly in both directions to really control the movement. Keep your arms straight and focus on the movement coming from the trunk rather than the shoulders.”

When I programme a new fitness plan for my personal training clients, I always include mobility work. And there’s one move I swear by, standing heel taps.

The exercise requires you to balance on one leg, while raising the other leg and tapping the heel on a raised object, or up and over objects, or both. It might look simple, but it works the body in several powerful ways.

First, it improves balance and coordination. Standing on one leg while the other moves forces you to stabilize, mimicking everyday single-leg movements like walking, stepping up or changing direction.

Your hip, knee and ankle all need to adjust to keep you upright, which can improve your reaction time on uneven surfaces or if you trip, helping reduce the risk of falls.

This drill is also excellent for building spine stability and core strength. As one leg moves over the object, your core has to resist twisting. It also activates the deep abdominal muscles that support your spine and help maintain good posture.

Another key benefit is improved hip mobility and control. Lifting your leg over the object strengthens your hip flexors, while the glutes in your standing leg work to keep your pelvis stable and prevent you from losing your balance.

Unlike static stretching or basic balance exercises, this dynamic move trains multiple muscle groups at once while reinforcing real-world movement patterns—helping your body move more efficiently in everyday life.

How to do standing heel taps

Time: 30-60sec each side

• Place two dumbbells hip-width apart on a raised platform, such as a couch, and stand a few feet back, facing the platform.
• Lift your right leg, making sure you feel grounded on your standing left leg, and place your hands on your hips for added stability.
• Keeping your right leg straight, tap your right heel on the couch to the left of the two dumbbells.
• Then tap your heel between the two dumbbells and then to the right of the dumbbells.
• Head back in the opposite direction, tapping back and forth between the dumbbells for the allocated time.
• Repeat with the other leg.

Technique tips:

• Move slowly with control—don’t swing your leg over the dumbbells.
• Keep your shoulders back and core braced to maintain balance.
• Start with a low object (like the dumbbell lying flat), you can even move the dumbbell to the floor. Then progress by adding some height, such as by balancing the weight on its head.

Hip and back injuries become more prevalent as we age, but strengthening the appropriate areas of the body can help prevent some common issues.

When I start working with a beginner-level senior client, I always include the following three exercises as a part of their routine.

These moves target the glutes, legs, and deep core muscles—all of which support the pelvis and spine, and stabilize the entire body during movement.

Additionally, these exercises can counteract bone density loss, muscle atrophy and poor balance—all pressing concerns for those over 60.

The exercises are appropriate for all fitness levels and easy to adjust based on your abilities. If you’ve been curious about starting a fitness regimen, these exercises are a good place to start—even if you’re not a senior.

While these exercises are doable for most, you should always get clearance from your doctor before introducing new activity. Proper form is also crucial. Consider meeting with a certified personal trainer to learn the moves correctly. A trainer can also provide further modifications and progressions when necessary.

How to do this workout

Before trying this workout, make sure you know how to engage your core muscles.

Start by performing one set of 10 reps for each of the exercises. Once that starts to feel easy, bump your reps up by one at a time until you reach 15, then graduate to two sets of 10. Slowly work your way up over time to two to three sets of 12-15 reps, two or three times per week.

All you need is a yoga mat and a chair for this workout. After you’ve built up some strength, you can try using a loop resistance band (like one of these) for the glute bridges, and light dumbbells (like this) for the chair squats and supine heel taps.

The three exercises are as follows:

1. Glute bridge

Sets: 1-3 Reps: 10-15

How to do it:

• Lie on your back with your knees bent and feet flat on the floor and your arms by your sides.
• Engage your core and squeeze your glutes, then press through your feet and lift your hips until your body is in a straight line from shoulders to knees.
• Hold briefly, then slowly lower your hips to the floor.

Trainer tips: Avoid arching your lower back when lifting your hips. Don’t let your knees collapse inward during the movement.

Make it easier: If you’re unable to get down onto the floor, try doing the glute bridge on your couch or bed. You can also reduce your range of motion, only lifting the hips to a comfortable height.

Make it harder: Place a looped resistance band around your legs, slightly above your knees. As you lift your hips, press your legs out against the band so that it stays taut throughout the movement. You can also place a light dumbbell across your hips.

2. Chair squat

Sets: 1-3 Reps: 10-15

How to do it:

• Stand with a chair behind you.
• Engage your core.
• Sit back, moving your hips behind you and bending your knees.
• Tap your butt on the seat and stand back up.

Trainer tips: Always move your hips behind you before bending your knees. Keep your chest tall and avoid leaning your torso forward. Keep your feet flat on the floor throughout the movement. Don’t let your knees collapse inward as you move.

Make it easier: Instead of tapping your butt on the chair, sit down fully before standing back up. Place another chair in front of you and hold onto the backrest for support.

Make it harder: Hold one or two light dumbbells on your chest while performing the exercise.

3. Supine heel taps

Sets: 1-3 Reps: 10-15 on each side

How to do it:

• Lie on your back with your legs raised, knees bent to 90° and shins parallel to the floor.
• Engage your core and, keeping the 90° bend in your knee, lower your left leg and tap your left heel on the floor.
• Lift your left leg back to the starting position, then repeat on the other side.
• Continue, alternating sides with each rep.

Trainer tips: Draw your belly button towards your spine as you lower each leg. Keep your lower back in a neutral position as you lower each leg.

Make it easier: If you’re unable to get down onto the floor, try supine heel taps on your bed or couch. Keep your feet on the floor and lift one knee to a tabletop position at a time, alternating between your left and right side.

Make it harder: Extend your arms above your chest, holding a light dumbbell, while you perform the exercise, as in this YouTube video.

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Being able to touch your toes is one indicator of how flexible you are, plus it’s a sign of how healthy your hamstrings, hips and spine are—all of which are crucial for aging well.

It’s something we should all work towards, at any age, but that doesn’t mean it’s easy.

Lindsay Greenlee is a NASM-qualified stretching and flexibility coach, and the owner of Pure Barre. I asked her to create a plan to improve flexibility enough to help Fit&Well readers touch their toes.

“It depends on the person, but you should be able to touch your toes within a couple of weeks of practicing this sequence,” says Greenlee.

She has chosen five moves that will help reduce stiffness, while stretching the muscles. Aim to do the sequence below three times a week to see improvements.

The five moves

1. Good morning stretch x 10-12
2. Strengthen and stretch hamstring low lunge series x 10 each side
3. Contract and relax hamstring stretch x 4 each side
4. Hip flexor stretch x 3 each side
5. Bend and extend leg series x 3

1. Good morning stretch

All videos courtesy Lindsay Greenlee (@lindsay.at.pb)

Reps: 10-12

• Stand tall with your feet hip-width apart and a soft bend in your knees.
• Place your hands behind your head with your elbows pointing out to the sides.
• Hinge forward at the waist, moving your hips back and keeping a flat back.
• Stand up slowly.

How it helps: “This is a good warm-up for hip mobility because we are working through the different ranges of your hips,” says Greenlee. “In addition, when you send your hips behind you, you will feel a little pull in your hamstrings (backs of the thighs) to warm up this part of the leg.”

2. Strengthen and stretch hamstrings low lunge series

Reps: 10 each side

• From standing, step your left foot forward and your right back, then bend both knees to lower your right knee to rest on the floor.
• Place your hands on yoga blocks on either side of you.
• Move your hips forward to stretch your right hip flexor (the muscles at the top of your right thigh).
• Move your hips back and straighten your left leg, keeping your left heel on the floor.
• Hinge forward, folding your chest over your left leg, holding for a moment to stretch your left hamstring.
• Lift your chest, then lift your left leg a little off the floor.
• Return to your starting position.
• Do all your reps on one side, then switch sides.

How it helps: “This is a targeted stretch that helps to further open through the muscles needed to touch your toes,” Greenlee explains. “The addition of the front leg lift adds a little strength work, too. Strength, flexibility and mobility are all tied together.”

3. Contract and relax hamstring stretch

Reps: 4 each side

• Lie on your back and bend your right knee into your chest. Place a yoga strap or resistance band around the bottom of your right foot.
• Extend your right leg, making it as straight at your flexibility allows, keeping your shoulders and head on the floor.
• Bend your elbows to pull your extended leg closer to you.
• Stop when you get to a 5-6 intensity level and hold for 10 seconds.
• Flex your foot to press out against your strap and engage your hamstring. Hold for eight seconds.
• Relax back into the stretch and see if you can pull in just a little closer.
• Continue, alternating pressing out and stretching.

How it helps: “In this position, you are using the contraction of your muscle to relax deeper into your stretch,” Greenlee says. “This is called proprioceptive neuromuscular facilitation, which helps improve a muscle’s range of motion.”

4. Low lunge hip flexor stretch

Reps: 3 each side

• Kneel facing away from a vertical support—a wall, couch or bed.
• Bend your right knee and place your right shin and the top of your right foot against your support.
• Adjust your left foot so it’s below your left knee, which should be bent to 90°.
• Move your hips forward and down so that you feel a stretch in the front of your right thigh and hip flexor.
• Hold for 10 seconds.
• Do all of your reps on one side, then switch sides.

How it helps: “With the back leg against a support, you can anchor the leg into a more limited range position,” Greenlee explains. “It’s ideal for targeting the hip flexor and quadriceps.”

5. Standing bend and extend leg series

Reps: 3

• Stand with your feet together.
• Bend over from your hips and place your hands on a yoga block.
• Slightly bend your knees, then lean your torso further forward, moving your stomach closer to your thighs.
• Aim to hold for 10-15 seconds.
• Bend your knees to come out of the stretch, then straighten your legs again to begin the next rep.

How it helps: “The final step to touching your toes, this is the movement to keep practicing once all of your muscles have warmed up,” Greenlee says. “You’ll get a little closer to your toes each time.”

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Pain, discomfort and reduced range of motion are not prerequisites of growing old.

They are common side effects of inactivity, says Portia Page, Pilates teacher, author and Balanced Body educator.

The 63-year-old has been teaching group fitness for more than three decades and Pilates for the past 20 years.

“Our bodies grow sore and immobile as we age due to a combination of muscular tension, poor circulation, inflammation and lack of movement,” she tells Fit&Well.

Staying in one position for too long, like sitting at a desk or lounging on the couch, causes muscles to tighten and the connective tissue surrounding muscles, called fascia, to become stiff and dehydrated.

“Without regular movement, joints lose their range of motion, and muscles may become shortened or weak,” says Page.

“Over time, without intentional stretching or mobility work, this stiffness compounds, leading to reduced flexibility, poor posture and even chronic pain.”

To experience real, lasting benefits—like increased flexibility, reduced stiffness and better mobility Page urges everyone to undertake “full-body, deep stretching” three to five times a week—or daily if possible—“to make it a habit.”

“Think of stretching not as a luxury but as basic maintenance for your body—like brushing your teeth,” she says.

“Even just five to 10 minutes a day can make a noticeable difference over time.”

Page suggests combining active stretches (moving through ranges of motion) with static holds (holding a stretch for 30 seconds or longer) for best results.

“Breathe deeply while performing each stretch to help release tension,” she advises. “The more regularly you stretch, the more your body will respond with ease, flow and freedom of movement.”

Page recommends introducing regular movement into your routine with this mobility sequence, which takes just eight minutes if you hold each stretch for the shortest length of time suggested below.

How to do the workout

The workout combines a one-minute mobility warm up, a six-minute stretching series and a one-minute cool down.

If your schedule allows, Page recommends doing this daily to help improve and maintain mobility.

That might mean practicing it when you wake up, before you go to bed or while watching TV.

Make it a daily habit and your body will thank you for it long into the future.

1. Cat-cow

Time: 30-60sec

• Start on your hands and knees in tabletop position, with your wrists under your shoulders and knees under your hips.
• Inhale, arch your back, lift your chest and tilt your pelvis up.
• Exhale, round your spine upward, tuck your chin and draw your belly button inward.
• Flow between these movements synchronized with your breath.

2. Standing forward fold

Time: 30-60sec

• Stand with your feet hip-width apart.
• Hinge at your hips to gently fold forward, bringing your nose toward your knees.
• Bend your knees as much as needed.
• Relax your neck and shoulders.
• Let gravity pull you down, drawing the top of your head toward the floor.

3. Hip flexor stretch

Time: 60sec each side

• Kneel and step your left foot forward, placing it flat on the floor and bending your left knee to 90°.
• Gently lean forward to stretch the front of your right hip.
• Keep your torso upright, sinking into the stretch as you exhale.
• After 60 seconds, switch sides.

4. Seated hamstring stretch

Time: 60sec each side

• Sit on the floor with your legs extended in front of you.
• Place the sole of your left foot against your inner right thigh.
• Hinge forward from your hips, reaching toward your toes as far as you can.
• Sink into the stretch as you exhale.
• After 60 seconds, switch sides.

5. Spinal twist

Time: 60sec each side

• Sit on the floor with your legs extended in front of you.
• Bend your right knee and cross your right leg over your left, placing your right foot flat on the floor outside of your left knee leg.
• Place your left elbow on the right side of your right knee.
• Twist your torso to the right.
• Keep your spine long and chest upright as you rotate.
• After 60 seconds, switch sides.

6. Child’s pose

Time: 20-40sec

• Kneel with your big toes together and knees wider than hip-width apart.
• Sit back onto your heels as you reach your arms forward.
• Rest your forehead on the floor, or on your fists if that’s more comfortable.
• Bend your elbows if needed.
• Breathe deeply to settle into the pose.

7. Supine figure-four stretch

Time: 20-40sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee.
• Pull your left leg gently toward your chest.
• Alternatively, keep your supporting foot on the floor and gently rock side to side.
• After 20-40 seconds, switch sides.

The slouching and screen-hunching habits you might pick up at your desk and on the couch could be creeping into your driving posture, warns a physical therapist.

With an estimated 242 million drivers in the US—that’s 91% of the population—it’s no surprise that so many people are suffering from musculoskeletal issues from sitting for too long, both at home and in the car.

“Driving for long periods of time can take a toll on the body in multiple ways,” physical therapist and Balanced Body educator Lindy Royer tells Fit&Well. “Reduced movement because of a sedentary lifestyle impairs circulation and gradually weakens core and hip muscles, increasing injury risk when returning to activity.

“Sitting for extended periods of time places sustained stress on the spine, reduces mobility—particularly in the postural muscles, hips and shoulders—which can lead to chronic musculoskeletal issues. Prolonged sitting has also been linked to an increase in metabolic disorders.”

Royer says she commonly sees drivers with tight hip flexors and hamstrings from sitting, as well as tight chest (pectorals) from holding the wheel. Neck muscles are commonly strained too, due to the forward position of the head and arms, she adds.

All of this can lead to weakened muscles, reduced mobility and pain, says Royer. Prolonged driving can even impact your ability to breathe, she adds.

“When the hands grip the steering wheel too tightly, tension is created up the system—from the forearms, front of the arm, chest, upper shoulders, neck, and into the jaw,” she explains.

“With sustained and prolonged periods of driving, the shoulders elevate, the head moves forward and there are more compressive forces on the neck.

“This pattern contributes to forward head posture, and shortening in the chest and neck. The deep neck flexors and postural muscles of the thoracic spine become less active and shoulder mechanics are compromised. Breathing becomes less efficient—a contributing factor in cardiovascular and nervous system regulation problems.”

Royer suggests trying the exercises below to counteract some of the damage from sitting for too long. She also recommends taking breaks from driving every 90 minutes.

Articulated bridge with ball

Sets: 1 Reps: 5, followed by 10 pulses

How to do it:

• Lie on the mat with your knees bent and feet flat on the floor.
• Move your right arm out to the side and keep a neutral spine (imagine you have a slight arch which is only big enough for a ladybug to fit under).
• Push through your heels and raise your hips, making a straight line with your body from your shoulders to your knees.
• Slowly lower down to the floor and repeat for five reps. Then come back up and pulse - do micro movements up and down - while holding that straight line position. Lower down and hug the knees.
• Then put a small Pilates ball under your butt and press into the ball with your tailbone and do gentle pulses up and down (5 reps).
• Then do the pelvic clock by rocking your pelvis back and forth, then around in a circle like the numbers on a clock. Aim for three reps in each direction.

“This bridge series counteracts the position of sitting by opening the front of the hips, pelvis and torso and strengthens the back of the body,” says Royer. “The pelvic mobility work creates movement in the hips, pelvis and lower back—areas that remain in a fixed position when driving.”

Modified swimmers

Sets: 2 Reps: 8-10 each side

How to do it:

• Lie face down on a mat with your arms extended in front of you, with your hands wider than shoulder-width apart and thumbs pointing up.
• Set your legs as wide as needed to ensure your lower back is comfortable.
• Align your head with your upper back, and direct your gaze toward the front of the mat.
• Raise your right arm and left leg just off the floor.
• Pause for a second, then lower with control.
• Repeat on the other side.
• Continue, alternating sides with each rep.

“This exercise lengthens the muscles in the front of the body and opens the back of the knees,” says Royer, “a perfect counter-balance to driving.

“Because the exercise is done face down, the back of the body is strengthened as it works against gravity. Additionally, the swimming exercise adds an element of rotation—a movement lacking when sitting.”

Hip flexor stretch

Sets: 2 Hold: 30sec

How to do it:

• Kneel on the floor and step your left foot forward.
• Put your hands on top of your left knee.
• Tilt your pelvic forward, and squeeze your glutes and abs as you lean forward, feeling a stretch in the front of your right hip.

“Keep the pelvis slightly tucked to prevent the lower back from excessive extension and to increase the stretch in the front of the hip,” says Royer.

“The hip flexor stretch opens the front of the pelvis, hip and thigh. These areas become shortened with prolonged driving.”

Posterior shoulder band activation

Sets: 2 Reps: 5-10, working up to 15-20

How to do it:

• Hold a long resistance band in both hands about shoulder-width apart at chest height.
• Move your arms out to the sides to pull the band apart slowly.
• Squeeze your shoulder blades together as you pull the band apart—imagine you are trying to pinch a pencil with them in the middle of your back.
• Reverse the movement back to the start with control.

“Choose a resistance that allows you to fully open the arms with some challenge,” says Royer. “Wrap the resistance band around the hands a couple of times for safety.

“This exercise, which can be done sitting or standing, counter-balances bad posture from driving by opening and lengthening the chest, front of the shoulders and elbows.

“It strengthens the back of the shoulder, scapula and thoracic spine, which helps to improve posture.”

For most of 2025, a bad lower back became my whole identity.

Having resolved to address this issue head-on—or, rather, face down on a treatment table—I’m determined to take better care of my back in 2026.

So, for the past four weeks, I’ve been following my osteopath’s orders to consistently perform the one daily stretch he swears by to offset the damage from prolonged sitting.

The exercise, called open the book, does this by promoting thoracic extension and rotation.

My osteopath, Andy McIntyre BOst MSc from The Livewell Clinic in London, told me he performs this exercise every day, either in the morning or the evening, to keep his back mobile.

Here’s how to do it, followed by four things I noticed after performing it every day for the past four weeks.

How to do the open the book stretch

• Lie on your side with one foot on top of the other, knees bent and together, arms extended and palms together.
• Keeping your feet and knees together and your bottom leg in contact with the floor throughout, slowly lift your arm up and over your body, rotating your torso, moving as far as your mobility comfortably allows.
• Slowly return to the starting position.
• Breathe deeply and slowly while performing the stretch, allowing tension to release through your thoracic spine with each exhale.

If space is limited, you can perform the open the book stretch against a wall with this variation.

What happened when I did the open the book stretch every day for a month

I performed this exercise every morning for around one minute on each side. When time allowed, I would finish with a 30-second hold on each side, with my hand resting on my knee to keep my leg connected to the floor, and the other arm outstretched. With each slow exhale, I could feel my spine releasing further.

1. It mobilized my spine in a new way

Whenever my back used to seize up, I’d try to fix it by flexing forward or extending backward. This would help to a point, but I was overlooking the fact that the spine can also rotate.

The open the book stretch specifically targets the mid thoracic area of the spine, the region between the neck and lower back, by introducing rotation.

If our spines are better able to extend and rotate, argues McIntyre, they will be better able to move in every direction.

When I first began performing this stretch I noticed how locked up my mid back would feel, but after only a few days, I could feel that residual stiffness starting to dissipate.

2. It released tightness in my lower back

Turns out it only takes two minutes a day to reverse a year of lower-back misery.

Okay, misery is a tad strong, but there were very few days in the past year when my lower back hadn’t started to seize up by mid-afternoon.

With this stretch, however, my lower back seems better able to tolerate long spells sitting at my keyboard.

In fairness, I undertook this test while working abroad for most of the month, so my typical nine-to-five has been more varied than usual, but the daily rotation has helped alleviate tightness in other areas of my spine and better prepare it for the rigors of long days on the road.

3. It helped identify imbalances in my range of motion

Early on, I spotted that my range of motion was more limited on my right side.

When I mentioned this to McIntyre, he explained that imbalances are very common, with many people tending to favor carrying items like backpacks—or in my case, my two-year old—on one side more than the other.

Left unaddressed, these imbalances can lead to weaknesses and potential injury, but happily the solution was to keep going with this daily stretch. After a couple of weeks, my range of motion improved on both sides.

I also stopped favoring one side more than the other when ferrying my son around.

4. It became an enjoyable morning ritual

Taking a couple of minutes to move my body first thing in the morning quickly became an enjoyable way to start the day.

If time allowed, I’d continue into a full workout. When I did this, it was noticeable how unlocking my spine with the stretch before a workout made squats and overhead work feel more manageable.

After four weeks, I fully intend to keep using this stretch whenever I can to keep my back mobile and pain-free.

Living in a suburban area outside of New York City means that I’m always commuting. Whether it’s by car, subway, or rail, it sometimes takes me hours to get from one place to another.

Since I sit for most of my commutes, I make sure to do four simple stretches when I’m back home. These lengthen the muscles that get stiff when sitting for long periods, which can negatively impact the range of motion and increase the risk of pain or injury.

If you spend a lot of time traveling, consider giving these stretches a try.

They’re appropriate for most people regardless of your current activity level, but check in with your doctor before adding anything new to your routine. A certified personal trainer can also help with your form and offer corrections or modifications if needed.

How to do the four stretches for commuters

You don’t need any equipment for this routine but I recommend an exercise mat for extra cushioning and support. You’ll also need a wall corner or doorframe.

Start by holding each stretch for 30 seconds. Breathe slowly and deeply as you hold the positions. Once your flexibility and range of movement improves, you can gradually increase your hold time to 60 seconds.

You might experience some mild discomfort when you stretch, but never any kind of sharp pain. Avoid overstretching and if you do feel any pain, stop the stretch and check in with your doctor before continuing.

1. Standing hip flexor stretch

Time: 30-60sec each side

• Stand with your feet hip-width apart.
• Step one foot forward, keeping both feet pointing forward and your hips square.
• Carefully tuck your tailbone to flatten your lower back.
• If you feel a strong stretch in the front of your back hip, hold for 30-60 seconds.
• If you don’t feel a stretch, shift your bodyweight forward until you do. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your chest upright and your spine neutral. Don't let the toes on your rear foot point out to the side.

2. Wall chest stretch

Hold: 30-60sec each side

• Stand right side on to a doorframe or edge of a wall.
• Place your right forearm vertically on the edge of the doorframe or wall, with your elbow at shoulder height and bent to 90°.
• Step forward carefully.
• If you feel a strong stretch in your chest, hold for 30-60 seconds.
• If you don’t feel a stretch, slowly turn your body to the left until you do. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your shoulders down and shoulder blades engaged. Avoid excessively arching your lower back.

3. Figure-four stretch

Hold: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Place your right ankle on your left thigh, just above your left knee.
• If you feel a strong stretch on the outside of your right hip, hold for 30-60 seconds.
• If you don’t feel a stretch, hold the back of your left thigh and lift your left foot, bringing your knee gently toward your chest and hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your crossed leg externally rotated so your lower leg is parallel to the wall in front of you. Gently press the inside of your crossed knee to increase your range. Avoid excessively arching your lower back. If you can’t do this movement on the floor, try it on your bed.

4. Supine spinal twist

Hold: 30-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Extend your arms out to the sides, making a T shape with your body.
• Drop both knees to one side, keeping them together.
• If you feel a strong stretch in your lower back, hold for 30-60 seconds.
• If you don’t feel a stretch, place a hand on your top knee and press down gently, and turn your head to look the opposite way. Hold for 30-60 seconds.
• Repeat on the other side.

Trainer tips: Keep your shoulders, back and arms on the floor throughout. Avoid excessively arching your lower back. If you can’t get down to the floor to do this movement, try it on your bed.

Improving your mobility doesn’t require long workouts or complicated routines. Sometimes a few well-chosen stretches—done consistently—can make all the difference.

Someone who’s living proof of this is Jenny White, Pilates instructor and founder of The Kai Life, who uses a 15-minute daily stretching routine to tackle stiffness.

“This 15-minute routine is currently my personal go-to for easing daily tension, restoring mobility, and helping people feel more at home in their bodies,” she tells Fit&Well. “It’s accessible to all levels and easy to incorporate into busy days.”

Try the simple nine-move routine below for a gentle but effective full-body reset. Each move should be done for the recommended reps before moving straight onto the next exercise.

1. Standing breathing and arm circles

Reps: 8-10

How to do it:

• Stand with your feet hip-width apart.
• Inhale as you sweep your arms forward and overhead.
• Exhale as you circle them back down.
• Optional: Add gentle neck rolls in between.

How it helps: “I always start with breath and posture,” says White. “It reconnects you to your body and calms your nervous system.”

2. Standing roll down

Reps: 3-5

How to do it:

• Stand with a soft bend in your knees.
• Inhale to prepare, then exhale and as you tuck your chin toward your chest and slowly roll down, one vertebra at a time, to touch your toes or shins.
• Inhale at the bottom of your roll down.
• Exhale as you slowly unroll back up.

How it helps: This is White’s go-to for decompressing the spine and gently waking up the muscles in her back.

3. Cat-cow

Reps: 8-10

How to do it:

• Start on your hands and knees in tabletop position, with your wrists under your shoulders and your knees under your hips.
• Inhale and arch your spine, lifting your tailbone, chest and chin, and gaze forward.
• Exhale and round your spine, tucking your chin and pelvis.

How it helps: White calls cat-cow “a staple for spinal mobility and releasing tension”.

4. Thread the needle

Reps: 4-6 each side

How to do it:

• From your hands and knees, inhale as you raise your right arm overhead, turning your torso and stretching your chest.
• Look up at the lifted hand.
• Exhale as you thread your right arm under your body and between your left arm and left leg, resting your shoulder and your temple on the floor (if your mobility allows).
• Stay here for three to five breaths, then return to tabletop position and switch sides.

How it helps: “This one helps gently open the upper back and shoulders, especially if you’re at a desk or on your phone all day,” says White.

5. Seated forward fold

Reps: 3

How to do it:

• Sit upright with your legs extended in front of you, with your knees slightly bent.
• Inhale and lengthen your spine.
• Exhale as you gently hinge forward from your hips, letting your head and arms relax over your legs.
• Rest your hands on your shins, feet or the floor.
• Avoid forcing the movement and let gravity gently guide your stretch.
• Stay for six to 10 deep breaths.

How it helps: This stretch releases tension in your hamstrings and gives your nervous system a gentle reset.

6. Hip roll

Reps: 5-8

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Inhale as you slowly lift your hips into a bridge.
• Pause at the top for a breath or two, relaxing your glutes but keeping your core engaged.
• Exhale, roll back down slowly.
• Optional modification: Place a yoga block (vertically) under your pelvis to hold the top position instead

How it helps: “I love using this to mobilize the lower spine,” White says. “It’s super gentle and effective.”

7. Legs up the wall

Reps: 1-2

How to do it:

• Lie on your back and raise your legs so they hang vertically in the air.
• Alternatively, position your hips close to a wall and rest your legs up on the wall.
• Bend your knees slightly if you need to.
• Place your hands on your belly to feel your breath.
• Close your eyes and breathe deeply.
• Optional: Add gentle ankle rolls, or flex and point the feet.

How it helps: “This is a gentle inversion to reduce tension, improve circulation and calm your nervous system,” White explains. “I recommend it to nearly everyone.”

8. Supine twist and hug

Reps: 5-6 each side

How to do it:

• Lie on your back and hug your knees to your chest.
• Drop your knees to the right.
• If it’s comfortable for your neck and spine, turn your head gently to the left.
• Hold for 4-5 breaths.
• Return to the center and repeat on the other side.

How it helps: White loves this “as a gentle reset to the spine, and to unwind the lower back.”

9. Supine belly breathing and full-body stretch

Reps: 1

How to do it:

• Lie on your back in a reclined butterfly with the soles of feet together and your knees out to the sides.
• Place one hand on your belly and one on your chest.
• Inhale fully into your belly for five deep breaths.
• Finish with a full-body stretch—reaching your arms overhead and with your legs stretched out long.

How it helps: According to White, “ending with breath and softening helps shift your nervous system into rest and repair.”

When you can’t shake a backache, it’s only natural to go in search of the cause, but that’s easier said than done if you suffer from the most common type—non-specific back pain.

There can be a unique collection of reasons that have caused your individual case, but Nicole Shirley, a physical therapist for Cape Concierge Physical Therapy, suggests the way you sit and stand is a common contributory factor.

It all comes down to the position of your pelvis.

“Overall posture is largely driven by the position of the pelvis. When the pelvis is not in a neutral position, it can significantly affect the alignment of the spine and how forces are distributed through the body,” says Shirley.

Your pelvis can move out of a neutral position in one of two ways: posterior pelvic tilt and anterior pelvic tilt.

“[Posterior pelvic tilt] commonly occurs with prolonged sitting and slouching,” says Shirley, while anterior pelvic tilt “is when the pelvis rotates forward and downward as a result of tight hip flexors and poor core activation.”

“Both of these pelvic positions can lead to muscle imbalances over time, where some muscles become tight or shortened while others become overstretched and weakened. These imbalances further compromise spinal support and increase the risk of back pain,” says Shirley.

Shirley has provided explanations of how to sit and stand with a neutral pelvis, but this shouldn’t be characterized as “good” posture that will help you avoid back pain.

Some experts say there is no such thing as “perfect posture”, and that any posture held for too long may present issues.

It’s something that Shirley acknowledges, but considering the amount of time most of us spend sedentary, lessening the forces your body has to cope with pays dividends.

“Whether at a desk, in the car, or relaxing on the couch, most of us are spending more time sitting than ever before,” says Shirley.

“My belief is that you put less unnecessary pressure through your spine with a more ideal posture or ergonomic setup.

"However, no matter how ideal your posture is, it is still necessary to move and change your position frequently to prevent any muscle imbalances that can still occur."

How to stand

• Align your knees, hips and shoulders.
• Your weight should be evenly distributed through both feet and hips.
• Your shoulders should be gently pulled back, but avoid excessive arching in the lower back.

How to sit

• Your hips and knees should be bent at approximately 90° and your feet should be flat on the floor.
• Your pelvis should remain in a neutral position with weight evenly distributed.
• A cushion, small rolled-up towel roll or other support can be placed behind the lower back to help maintain its natural curve and prevent slouching.

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Almost all of my personal training clients struggle with tight chest muscles and limited shoulder mobility. Work hours spent sitting at desks and free time spent on smartphones can exacerbate the problem, leading to potential pain and injury down the line.

Wall slides, also known as wall angels, are a great exercise to combat these issues. It’s appropriate for most fitness levels, doesn’t require any equipment, and can be done anywhere you have a bare wall. Give them a try as a part of your upper-body workout, or even before you head out of the office for the night.

How to do wall slides

While this exercise is doable for most people, you should still check in with your medical team before trying anything new. If you’ve just started to work out regularly, consider meeting with a certified personal trainer to ensure you’re performing the movement correctly.

• Stand about a foot away from a bare wall, facing away from it.
• Lean back onto the wall.
• Bend your knees slightly.
• Engage your core and gently press your lower back into the wall.
• Place your arms against the wall, with your elbows bent at 90° and forearms vertical, palms facing forward.
• Slowly slide your arms overhead, keeping your wrists, elbows, forearms and shoulders in contact with the wall.
• Reverse the movement of your arms back to the start.
• Continue for the desired number of reps.

Start with one set of 5-8 reps, then in subsequent workouts gradually work your way up to 10-12 reps once you’ve improved your mobility and built up some strength. Wall slides are safe to do daily, but aim to try them 3-4 times a week at first.

Trainer tips: Don’t let the lower back arch away from the wall, if any body part lifts away from the wall reduce your range of motion until you can maintain a neutral wrist position. Relax your shoulders. Keep your rib cage drawn in throughout the movement.

Benefits of wall slides

Wall slides have a dual purpose: they stretch the pecs and anterior deltoids, while strengthening the rhomboids and rotator cuff muscles. These areas are commonly tight and weak in those who sit for most of the day, or spend an extended amount of time on mobile devices and computers.

Doing wall slides regularly can improve posture, reduce aches and pains, and prevent injury.

Often, the advice I read on how to properly care for my spine can feel difficult to apply to my life.

I work at a desk and know that I shouldn’t be sitting down for the whole day, but it can be hard to remember to take a movement break when I’m focused on a task.

I imagine it’s even worse if you drive for a living—frequently stopping to stretch will seriously slow your progress.

Unfortunately, if you don’t pay attention to your spinal health before it becomes a problem, you may develop a painful issue that is anything but straightforward to fix.

So what should you do? Are there ways to care for your spine if you work in a seated position? I asked an expert.

Dr Gbolahan Okubadejo is a board-certified spinal and orthopedic surgeon who leads The Institute of Comprehensive Spine Care in New York.

He shared his thoughts with me on how to use props to better support your spine when sitting, and the two non-negotiable stretches all desk workers should be doing as often as they can.

Stretches to support your spine

1. Seated spinal twist

Time: 10-20sec each side

How to do it:

• Sit upright in a chair with a backrest, with your feet flat on the floor and your spine straight.
• Place your right hand on the outside of your left thigh and your left hand on the back of the chair.
• Inhale to lengthen your spine, then slowly exhale as you twist your torso to the left. Keep your shoulders relaxed and your hips facing forward.
• Hold the twist for 10-20 seconds while breathing deeply.
• Gently return to the starting position and repeat on the opposite side.

Why Okubadejo recommends this stretch: He says this stretch can be used to relieve stiffness and improve spinal mobility.

2. Hip flexor stretch

Time: 20-30sec each side

How to do it:

• Stand up straight and take a step back with your right foot, keeping your left foot forward.
• Bend your left knee slightly while keeping your right leg extended behind you.
• Gently tuck your pelvis under to avoid arching your lower back.
• Shift your weight forward until you feel a stretch in the front of your right hip.
• Keep your chest facing forward and your shoulders relaxed.
• Hold the stretch for 20-30 seconds while breathing normally, then return to standing and repeat on the opposite side.

Why Okubadejo recommends this stretch: He says this stretch can counteract tightness caused by prolonged sitting.

Three props to support your spine

1. Lumbar support

“A lumbar roll or cushion is a small pillow or foam support placed at the lower back to help maintain the spine’s natural curve,” says Okubadejo. “It provides targeted support that reduces slouching and eases strain during long periods of sitting. This type of support is extra helpful for office chairs or in a vehicle.”

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2. Sit-to-stand desk

“A sit–stand desk allows you to alternate between sitting and standing throughout the day. Standing for even 10-15 minutes per hour can reduce pressure on the spine,” says Okubadejo. “This regular change in position helps improve circulation and prevents muscle stiffness.”

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3. Footrest

“A footrest is helpful when your feet do not stay flat on the floor while sitting,” says Okubadejo. “It supports proper leg positioning, which reduces pelvic tilt and strain on the lower back. By stabilizing the body from the ground up, a footrest promotes better overall posture.”

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Is modern life causing havoc for your posture? You’re not alone. Prolonged periods sitting at our desks—or on couches—straining over devices is one of the prime culprits of shoulder pain and slouching.

“We spend much of our day not accessing the full range of motion in our shoulders,” explains physical therapist Dr Robbie Mann from Fyzical.

“For example, most of our daily tasks involve our arms being forward in front of us, such as working on a computer, eating or working out.

“It's essential to take your shoulders through a full range of motion in all directions, but especially in overhead reaching. Rarely do we fully extend our arms over our heads.”

He recommends doing a simple stretch to reset posture and relieve stiffness and tension in the shoulders.

“I started to notice in myself a slouch posture—especially by the end of the day when I was wrapping up computer work—as well as neck muscle tightness,” says Mann.

“I found that stretching overhead helped to relax my shoulders and it became easier to hold myself in an upright posture.”

Here's Mann's simple stretch.

How to do the shoulder stretch

Time: 2min / Reps: 20

• Lie on your back with your knees bent and arms at your sides.
• Slowly raise your arms overhead until your hands are hovering above the mat behind you, or are resting on the mat if you need the support.
• Try holding for a long, extended stretch of two minutes to help address significant tightness.
• Alternatively, slowly move in and out of this motion for 20 repetitions.

Why the stretch works

“The overhead stretch helps improve posture by reducing the forward shoulder stance many of us get from sitting and typing on computers or devices,” explains Mann.

"And reducing pain in the shoulders and neck from the abnormal stress that prolonged position places on the surrounding muscles and joints.”

Once you get used to the stretch you can progress it. “I started by lying down and just using the weight of my arms to stretch overhead, then I progressed to holding a dumbbell moving overhead,” he says.

“Now I work with a band, pulling it apart with both hands and then I lift both arms overhead as far as what's comfortable. I now feel more mobility, better strength and have noticed improvements in my resting posture.”

Bonus move: Add strength exercises if you can

He says another way to counteract the damage from sitting is to strengthen the shoulders. “Often, chronic stiffness or tightness is an indicator of weakness,” he explains.

“It’s important to strengthen the muscles surrounding your shoulder blades, and those on the posterior [back] side of your shoulder, to reduce stiffness and improve mobility.

“You can do this with the row exercise. Standing rows both with dumbbells or a resistance band will do wonders for resetting your posture. Just make sure you squeeze your shoulder blades together when you row the weights or band.”

Anyone who has worked in hospitality, healthcare or retail will probably agree that being on your feet all day can be painful.

The odd thing is that it isn’t always your feet that feel it. I used to wear a good pair of walking shoes when I worked in retail, which kept my feet fatigue-free, but three hours into a shift, my lower back would be screaming.

These days, I know that sitting for long periods can cause stiffness, but standing in one position for several hours—while I’m cooking one recipe after another for work—sometimes leaves me with even more aches.

I was curious about this, wondering if I was somehow standing wrong, so I asked occupational therapist, Kayleigh Little-Parks of Cape Concierge Physical Therapy for her opinion.

Why does standing for long periods cause backache?

“Staying in one position can be damaging to your muscles and joints, especially the hips,” says Little-Parks.

She explains that repeatedly using the same muscles can cause damage to the muscle fibers.

An upright posture without lumbar support (whether standing or seated) causes the postural muscles, including those in the back, to activate to hold the position. Overuse can lead to fatigue and back pain.

She explains that the damage can also extend to connective tissues.

“Your tendons and ligaments that help connect these muscles to bone have a limited blood supply, so they require movement for lubrication to function properly,” she says.

“Therefore, if you stay in one position, whether sitting or standing, you are damaging muscle fibers, tendons and ligaments.”

What can you do to minimise the aching?

Little-Parks explains that there are two positions to avoid. “Locking your knees, called hyperextension, and standing in a stacked position, with your shoulders, hips and ankles in line with each other, can put excess strain on your low back and limit blood circulation,” she says.

The best preventive strategy is movement.

“The most important thing to remember when standing, especially for extended periods of time, is to change position every 30-60 minutes,” she says.

“Have one foot up on a stool and change sides frequently,” she suggests. “Other ways to reduce strain are to rock from side to side, and to cross your legs and lean to the side, changing sides frequently.”

If you know you’ll be standing still for a long time, try to set aside some time for dynamic stretching beforehand. While static stretching afterwards can help release tension, improve circulation and alleviate stiffness.

Do your shoulders feel stiff or achy?

Do you struggle to turn your head or touch your chin to your chest without feeling a twinge?

Are your shoulders tender to the touch or knotted and rope-like under your hands?

These are all signs that your shoulder muscles may be tight.

Pamela Paley, a Pilates master trainer for Club Pilates, says that tight shoulders can be a symptom of our busy lifestyles.

“Most people have tight shoulders from hunching over a computer, driving, and carrying things like computer bags, suitcases or even small children,” she says, but stretching regularly can bring some relief.

For these movements, you’ll need a yoga strap that is six to eight feet long and made of non-stretch material. If you don’t have anything purpose-built on hand, a packing strap or even a scarf will do.

“A flat straight strap can help with control, better form and posture, and assist in gaining flexibility throughout the body while reducing any impact to the spine through arching or compression,” says Paley. “This is because the strap provides some leverage while keeping your body stable.”

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Run through these three stretches once and see if they improve how your shoulders feel.

Paley suggests that you stay aware of which side feels tighter when doing the following stretches. You may find that your range of motion is more limited on one side than the other, or you feel the stretch more on one side. That’s because many of us have a preferred side to carry things on, and it’s easy to develop muscular imbalances by overloading one side of the body.

1. Overhead shoulder opener

Reps: 1-3 each side

How to do it:

• Stand with your feet shoulder-width apart, holding the strap with your hands wider than shoulder-width apart.
• Raise the strap overhead, then behind you, making sure you don’t raise or hunch your shoulders, and keeping your neck and head in a neutral position and looking straight ahead.
• When you feel a stretch across your shoulders, hold the position for three to five deep breaths.
• Continue exploring your range of motion, listening to your body and identifying where you feel the stretch. When you can no longer move the strap any further down your back with straight arms, bend your elbows and slide the strap down to your glutes.
• Reverse the movement, bending your elbows and bringing the strap up your back and holding it again for three to five deep breaths at the top of the stretch.

2. Lateral flexion

Reps: 1-3 each side

This exercise works on your core—particularly the oblique muscles— and improves shoulder stability.

How to do it:

• Stand holding the strap at twice the width of your shoulders, in a relaxed overhand grip. Ensure that your head is aligned with the center of the strap and that your biceps are in line with your ears.
• Inhale through your nose, then exhale as you bend your upper torso to the side, keeping your head and arms aligned with the center of the strap and keeping your hips facing forward.
• Hold the stretch for three to five deep breaths and then bring yourself back to the starting position on an inhale.
• Do all your reps on one side, then switch sides

3. Rotation

Reps: 5-10 each direction

• Stand with your feet wider than hip-width apart, either facing forward or turned out, and place your hands at twice the width of your shoulders on the strap.
• Raise the strap to chest height, then move your shoulders back and down.
• Inhale and rotate your upper torso (ribcage and chest) to the right, trying to keep the middle of the strap aligned with the midpoint of your chest. Remember to keep your chest open and your shoulders down throughout.
• Exhale to reverse the movement back to the center.
• Repeat on the other side.
• Continue, alternating sides with each rep.

There is no single remedy that will reverse the damage done by prolonged sitting, says associate osteopath Andy McIntyre BOst MSc from The Livewell Clinic in London.

“But there are two areas that, for me, take the biggest brunt from sedentary postures,” he tells Fit&Well.

The first one is the hips, which he says can be addressed by practicing gentle hinging movements like good mornings and deadlifts.

The other pain point tends to be the "mid thoracic" area. This refers to the middle section of the spine, around the T1 to T12 of the vertebrae between the neck (cervical spine) and lower back (lumbar spine).

“We all hunch forward when sat at a desk,” McIntyre explains. “We get kyphotic. Our shoulders drop forward. Our mid and upper back rounds.”

To compensate, these vertebrae can stiffen, which further restricts the range of motion for everyday tasks.

“Our bodies are very clever. To adapt to this [hunched position] joints stiffen up in our mid-back so we require less energy to hold ourselves there all the time,” he says.

“When we then come to use our shoulders, when we come to run, when we do anything else, that stiffness is still there.”

As a result, the shoulders and other parts of the spine, like the neck, have to compensate and work harder to do basic things, like look over our shoulders.

“Just like how we decondition our hips by being at a desk, we are deconditioning our thoracic spine all the time when sat forward in this hunched position.”

How to mobilize the thoracic spine

To arrest and reverse this deconditioning, McIntyre says we should all be working on thoracic extension and rotation in order to “undo the damage from being chained to a desk all the time”.

“One of the best ways of unlocking extension is through thoracic rotation,” he says. “If our spine can rotate, then it will be able to do all the other planes of motion much more easily.”

For McIntyre, that means practicing an exercise called open the book first thing in the morning and last thing at night.

If extra time allows, he also performs the thread the needle exercise, which similarly targets the thoracic spine—though he favors the open the book exercise if he had to choose.

“The best moves for thoracics are anything that involves rotation either flat to a mat or flat to a wall,” says McIntyre, because it will “force us to bias our thoracic spine”.

“I do those [two exercises] pretty much every day and though I’m not at a desk as much as some people can be, even I notice the stiffness quite significantly.”

How to do the open the book stretch

Sets: 3 Time: 30-60sec each side

• Lie on your side with your hands, feet and knees together, knees bent and arms extending in front of you.
• Keeping your feet and knees together and in contact with the floor, slowly raise your top hand and rotate your torso so your hand moves up and over your body toward the floor on the other side.
• Rotate as far as you can comfortably while keeping your knees and feet grounded—you might not be able to reach the floor on your other side at first.
• Slowly rotate your arm back to the start position.
• Breathe deeply, slow and steady throughout the stretch, allowing tension to release through your thoracic spine with each exhale.

Notes on form

The open the book stretch is fundamentally the reverse of the thread the needle exercise, says McIntyre.

“Instead of closing your chest underneath you, you're opening your chest and rolling over to the opposite side,“ he says.

“Your knees are bent at 90˚, but you want to keep them as fixed as possible. You want the pelvis and knees to be fixed to the floor, so all the movement comes from the thoracic spine."

McIntyre says it helps to follow your hands with your gaze. “Look over your shoulder to follow that arm. That helps encourage rotation through your entire thoracic spine.”

In the morning, McIntyre does three sets of one minute on each side, but if you’re just starting out you can begin with just 30 seconds each side, so three minutes in total.

I love to squat. Weighted goblet squats are one of my favorite exercises and form a central part of every workout I do.

However, I’ve noticed that when I try to deep squat—with or without weights—my heels lift off the floor.

I’ve subsequently discovered this is a common problem, so I went hunting for an explanation to understand why it happens and whether I should be worried about it.

“If your heels lift off the floor when you squat, it’s a sign of limited ankle dorsiflexion, which is the action of the knees moving forward over the toes,” explains physical therapist and owner of More 4 Life, Dave Candy.

“Limited dorsiflexion can be caused by either mobility limitations in the ankle joint and/or calf stiffness, specifically in the soleus muscle.”

“If the heels lift off the floor when doing a bodyweight squat, that’s not necessarily a problem, as long as it doesn't cause pain,” says Candy.

“However, if the heels leave the floor, it can increase pressure behind the kneecaps, which increases the likelihood of developing pain over time.”

He adds that if you are doing weighted squats, the pressure behind your kneecaps increases with the weight you lift, so you want to keep your heels on the floor while squatting with weights, which you achieve by either wearing weightlifting shoes with raised heels, or putting weight plates under your heels.

You can also modify the movement by leaning your trunk forward more. This brings your center of mass over your feet without requiring as much ankle dorsiflexion. Just be aware that it creates a more glute-dominant squat than a quad-dominant squat. That's neither good nor bad; it just depends on your goal for the exercise.

Candy has also shared two movements that improve your ankle’s ability to dorsiflex.

How to improve your ankle flexibility

1. Partial lunge

Time: 1min each side

• Secure one end of the band behind you and loop the other end around your ankle.
• Walk forward until the band is pulling back the front of your ankle.
• Then do a partial lunge by bringing your knee over your toe while keeping your heel on the floor.
• Move back and forth through this range of motion for about a minute, then repeat on the other side.
• If this is too painful, try placing your front foot on an elevated surface, such as a step, weight bench or chair.

2. Resting squat

Time: 1min (working up to 5min)

• Stand with your feet shoulder-width apart and your toes pointing slightly outward.
• Hinge at your hips and bend your knees, as though sitting on a chair. Lower until your hips are below your knees if possible.
• Keep your back straight and don’t round your back or slump your shoulders.
• Prop your heels up slightly as needed, or allow your heels to lift slightly, but keep them as flat as you can.

Are you suffering from a sore back, mild discomfort or even chronic back pain? There could be a number of reasons why it’s happening.

Physical therapist and director of Physical Therapy Central Devin Trachman explains that standing or sitting in prolonged positions or repetitive muscle use can overload the spine and surrounding tissues.

“If you sit slouched with a forward-head posture, this increases the load on the neck and spine dramatically,” she says.

The further forward your head gets, the harder the muscles of the neck and upper back have to work to keep your head up. “This leads to more fatigue, tightness and pain.”

Similarly, if you stand with locked knees or your weight shifted onto one leg, you are adding extra stress to your lower back instead of distributing it through the hips and legs.

“This can lead to aching, compression in the lower back and muscular fatigue,” she says.

But there is something you can do to fix these issues. “Give your spine the combination of variety, support and strength—and you will see that pain will most likely begin to improve,” says Trachman.

She suggests trying the following three exercises to encourage your hips, core and upper body to do their proper share of the work to keep you upright.

1. Wall angel

Sets: 2 Reps: 10

• Stand with your head, shoulders, lower back and hips against a wall, with a slight bend in your knees.
• Raise your arms to the sides, with your elbows at shoulder height and bent to 90°, palms facing forward and backs of your arms against the wall.
• Slowly slide your hands overhead, keeping the backs of the hands, arms and shoulders in contact with the wall.
• Slowly reverse the movement of your arms.

2. Hip flexor stretch

Sets: 2-3 Time: 30sec each side

• From kneeling, step your right foot forward, with your right knee bent at 90° and your right ankle directly under your right knee.
• Keeping your spine straight, tuck your pelvis under slightly and shift your weight forward until you feel a stretch in the front of your left hip.
• Hold for 30 seconds, repeating 2-3 times before swapping sides.

3. Abdominal brace

Sets: 10 Time: 10sec

• Sit upright in a chair with your back straight and your feet flat on the floor.
• Lightly tighten your abdominal muscles as though you are zipping up a snug pair of jeans.
• Breathe normally while you maintain the brace. Hold for 10 seconds, then relax before repeating.

Most people think certified personal trainers spend their entire day working out. In reality, much of my work is done sitting in front of a computer.

I deal with a lot of the same mobility concerns as my clients with desk jobs, so I always make sure to end my work day with the following four stretches.

These movements help open up areas that often stiffen after prolonged periods of sitting, such as your hips and lower back. Doing them consistently can improve your range of motion, decrease pain and reduce your chance of injury.

How to do the four stretches

These stretches are appropriate for most fitness levels, but be sure to check in with your doctor before starting any new activity.

The only equipment you’ll need is a chair, but I also recommend using a yoga mat for cushioning. A yoga strap or belt can come in handy if your mobility is limited.

If you’re a beginner, start by holding each stretch for 15 seconds. As your flexibility improves, try holding each stretch for up to 60 seconds.

Beginners should also aim for 5 repetitions of the cat/cow stretch and seated spinal rotations, slowly working your way up to 10 repetitions.

Here are the four stretches.

1. Cat/cow

Reps: 5-10

• Get on your hands and knees.
• Engage your core.
• Tuck your chin and tailbone, rounding your spine.
• Arch your back and drop your navel towards the floor.
• Continue alternating between the two positions for the desired number of reps.

Trainer tips: Move slowly between the positions. Once you’ve reached the end of your range, hold for a few seconds. Use a towel or pillow underneath the knees for extra cushioning, if needed. If you’re unable to get down onto the floor, try this move on your bed.

2. Figure four

Time: 15-60sec each side

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right leg over your left, placing your right ankle just above your left knee.
• Hold your left thigh in both hands and gently pull your left knee towards your chest, lifting your left foot off the floor.
• Hold for the desired amount of time.
• Repeat on the other side.

Trainer tips: If your hips are extremely tight, keep your left foot on the floor and gently push your right knee away from you. You can also loop a yoga strap or belt around the thigh to assist with the stretch. If you’re unable to get down onto the floor, try this stretch on your bed.

3. Standing hip flexor stretch

Time: 15-60sec each side

• Stand tall with your feet hip-width apart.
• Step your right foot forward.
• Squeeze your glutes and tuck your tailbone slightly.
• Bend your right knee and lean into your right foot. You should feel a stretch in your left hip.
• Hold for the desired amount of time.
• Repeat on the other side.

Trainer tips: Use a wall or chair for balance, if needed. If you feel the stretch in your rear calf, allow your rear heel to lift slightly.

4. Seated spinal rotation

Reps: 5-10 each side

• Sit upright on the edge of a chair.
• Engage your core.
• Twist your torso to the right, placing your left hand on the outside of your right knee.
• Hold for a few seconds, then return to the center, and repeat on the other side.
• Continue alternating between your two sides for the desired number of reps.

Trainer tip: Keep your spine extended—don’t slouch or round your back.

It's a common misconception that we need to assume perfect spinal alignment 24/7 to keep our backs healthy.

In reality, rigidly sitting or standing bolt upright fatigues the tiny stabilizer muscles supporting the spine, which can result in overuse injuries.

A better approach is to move your back regularly, bending it forward, extending it back, twisting around and flexing side-to-side.

My favorite way to quickly mobilize my spine is the cat-cow exercise.

This beginner-friendly stretch involves flexing and extending the spine while on your hands and knees, matching your movements with your breath.

When feeling especially stiff, I'll spend a couple of minutes at the start or end of the day performing this move to ease tension.

I also use it with my coaching clients before a core workout and include it in full-body mobility flows to improve body alignment.

How to do the cat-cow stretch

Time: 1-2min

• Start on your hands and knees, with your hands directly below your shoulders, and your knees directly below your hips.
• Inhale and arch your back into the cow pose, dropping your belly toward the floor and lifting your chest.
• Exhale and round your spine into the cat pose, pushing your palms into the floor and dropping your chin toward your chest.
• Move between each pose in time with your breath.

Sitting at a desk for hours plays havoc on your body, because it isn’t designed to be sedentary. Slouching and hunching over devices puts pressure on your neck, shoulders and back muscles, causing aches and pains in the short term and potentially more serious issues like obesity, type 2 diabetes and heart disease in the longer term.

Studies have shown that sitting for too long can even reduce oxygen to the brain, impairing focus and problem solving. It has also been linked to anxiety and depression.

“Sitting for long periods can increase loading of the spine and spinal discs, and at the same time, by not stimulating the muscles, it can work to decondition [weaken] your spine,” says Dr Rahul Shah, board-certified orthopedic spine surgeon at Premier Orthopaedic Associates.

“By simultaneously overloading the discs and deconditioning the back muscles, these long periods of abnormal loading and deconditioning can set us up for additional injury or backache,” he adds.

If you’ve been stuck at your desk or hunched over your phone, take regular breaks to mobilize your body. I also recommend trying this simple, resistance band exercise. Here’s how to do it.

How to do the band pull-apart

All you need for this move is a resistance band, which can be a mini or long-loop band.

The beauty of this exercise is you can do it seated or standing—though, if you’ve been sitting for some time, then I recommend taking the opportunity to do it standing.

You can also use this stretch as a part of a warm-up for an upper-body workout.

• Stand with your feet hip-width apart, holding the ends of the band.
• Raise your arms to chest height, with your hands shoulder-width apart.
• Engage your core, then move your arms out to the sides, pulling the band apart as far as possible, squeezing your shoulder blades together.
• Hold for a few seconds.
• Return to the start with control.
• Aim for 10 repetitions, two or three times a day.

Benefits of the band pull-apart

Resistance band pull-aparts help with posture and a stiff upper body by pulling the shoulder blades together and stretching the chest muscles. This reverses a rounded posture common among desk workers.

The move also strengthens the posterior chain (the muscles that run down the back of your body), helping you to sit more upright at your desk.