When your body feels stiff and achy, a good stretch can be the most satisfying thing to do. But stretching isn't just good for immediate relief—doing it regularly can also improve your mobility and reduce overall stiffness.
Yoga instructor Eloise Skinner says mat-based movements are a great way to experience these benefits, with the floor offering a supportive foundation.
“My favorite places to work for more of a mobility challenge are tabletop or lying on your back,” Skinner says. “I always come back to [them] for mobility and stiffness.”
Postures from both a tabletop position—on your hands and knees—and on your back can relieve stiffness in your hips, spine and shoulders, where tension can easily build up if you spend a lot of time sitting or working at a desk.
“They allow you to ground into the mat, which is good for nervous system regulation and feeling connected to your body,” Skinner explains.
Below, she’s shared three mat-based exercises to help reduce upper-body stiffness and support improved mobility. These postures move your spine through extension, flexion and rotation, and gently stretch and create space through your hips.
1. Cat-cow
Reps: 8
Skinner says: "This is a classic for any kind of stiffness in your shoulders and back. It involves two main movements of the back—flexion and extension. Flexion is the rounding of the back and extension is the backbend. And you can involve your neck too. People think it's a middle-body stretch but it's actually a full spinal stretch and you can really move your hips into it and include you neck."
How to do it:
- Start on your hands and knees, with your hands under your shoulders and knees under your hips, and your spine in a neutral position.
- Inhale, drop your belly toward the floor, lift your chest and gently raise your chin to look up.
- Exhale, round your spine upward, tuck your chin toward your chest and draw your belly in, pushing your palms into the floor.
2. Spinal twist
Time: 1min each side
Skinner says: "Start by circling your hips before twisting your leg across your body." This posture can be satisfying if you're experiencing back stiffness and it's a great way to mobilize your hips.
How to do it:
- Lie on your back with your legs extended.
- Bring your right knee to your chest, then slowly lower it onto the floor to your left, keeping both shoulders on the floor.
- Rest your left hand on your right knee and turn your head to your right if it feels comfortable.
3. Happy baby
Time: 1min
Skinner says: "This pose is really good for hip stiffness. Think about facing the soles of your feet to the ceiling. As well as holding the pose, try rocking side to side and straightening one leg then the other."
How to do it:
- Lie on your back and bring your knees toward your chest.
- Take hold of your big toes or the outsides of your feet. If that’s not comfortable, hold your ankles or shins.
- Move your knees and feet out to the sides and lift your feet so the soles face up.
- Gently draw your knees toward the outside of your ribs while keeping your lower back on the floor.
- Hold and breathe steadily.