{"id":263280,"date":"2025-11-05T12:08:12","date_gmt":"2025-11-05T12:08:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/263280\/"},"modified":"2025-11-05T12:08:12","modified_gmt":"2025-11-05T12:08:12","slug":"ive-interviewed-yoga-teachers-physical-therapists-and-personal-trainers-here-are-the-five-stretches-theyve-recommended-that-have-actually-made-a-difference-for-me","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/263280\/","title":{"rendered":"I\u2019ve interviewed yoga teachers, physical therapists and personal trainers\u2014here are the five stretches they\u2019ve recommended that have actually made a difference for me"},"content":{"rendered":"

Now I\u2019m hitting my third trimester of pregnancy\u2014and as my energy levels have dropped\u2014I\u2019ve pressed pause on working out, but I\u2019m still doing the same set of stretches to stay mobile and limber.<\/p>\n

I work from home most days and whenever I need a screen break, I do a micro sequence of stretches that trainers, yoga instructors and physical therapists have recommended to me during interviews over the years\u2014ones that have genuinely helped.<\/p>\n

<\/p>\n

Most of them target muscles in my hips and lower back\u2014common problem areas for me and anyone who works a desk job or spends hours sitting. But there\u2019s also a shoulder and mid-back stretch that feels particularly satisfying when I\u2019ve been hunched forward for too long.<\/p>\n

You may like<\/p>\n

All these stretches provide a moderate amount of immediate relief, but I\u2019ve noticed the biggest changes come when I do the moves consistently, a couple of times a day, holding each one for around 60 seconds.<\/p>\n

Since committing to these stretches regularly, I\u2019ve noticed improvements in my lower-body flexibility and mobility.<\/p>\n

Seated forward fold<\/p>\n

Time: 30-60sec<\/p>\n

How to Do Seated Forward Bend Pose in Yoga – YouTube
\n\"How<\/p>\n

Watch On <\/a>
\nSit on the floor with your legs extended in front of you.Hinge at your hips and reach your hands forward until you feel a stretch in your hamstrings.Hold your calves, thighs or feet and gently pull your torso down.Hold for 30 to 60 seconds, breathing deeply.<\/p>\n

Targets: Muscles along the backs of your legs, including hamstrings and calves.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Couch stretch<\/p>\n

Couch Stretch – Hip Opener by Kettlebell Athletes – YouTube
\n\"Couch<\/p>\n

Watch On <\/a><\/p>\n

Time: 30-60sec<\/p>\n

Kneel with your back to a couch or wall.Lift your right foot and move your right knee back, closer to wall, as far as is comfortable.Step your left foot forward so your left knee is bent to 90\u00b0 and your left knee is directly above your left ankle, and rest your hands on your front knee.Lift your chest so your torso is upright and hold this position for 30 to 60 seconds, then switch sides.<\/p>\n

Targets: Muscles on the front of the upper thigh, like the hip flexors and quads.<\/p>\n

Pigeon pose<\/p>\n

How To Do PIGEON POSE | Exercise Demonstration Video and Guide – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 30-60sec each side<\/p>\n

Start on your hands and knees.Bring your right knee toward your right hand and position your ankle toward your left hand, so your shin is horizontal, or as close to as your mobility comfortably allows.Straighten your left leg on the floor behind you.To deepen the stretch, lower down onto your forearms and lower your head toward the floor.Hold for 30 to 60 seconds then switch sides.<\/p>\n

Targets: Muscles around the hips, buttocks and lower spine, including the gluteal muscles, piriformis<\/a>, psoas<\/a> and hamstrings.<\/p>\n

Calf stretch<\/p>\n

How to do a calf (gastrocnemius) stretch | Bupa Health – YouTube
\n\"How<\/p>\n

Watch On <\/a><\/p>\n

Time: 30-60sec each side<\/p>\n

Stand facing a wall, with your hands on it, and take a step back with your right foot, bending your left knee slightly.Keeping your right leg straight, press your right heel into the floor and lean forward\u2014you should feel a stretch in your right calf.Hold for 30 to 60 seconds then switch sides.<\/p>\n

Targets: Muscles in your lower leg, like your soleus<\/a> and gastrocnemius<\/a>.<\/p>\n

Prayer stretch<\/p>\n

Time: 30-60sec<\/p>\n

Kneel facing your couch.Clasp your hands together and put your elbows on the edge of the couch.Walk your knees back until your torso is nearly parallel to the floor.Drop your head and chest toward the floor.Hold for 30 to 60 seconds.<\/p>\n

Targets: Muscles around your chest, back and shoulders, including your pecs and latissimus dorsi<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Now I\u2019m hitting my third trimester of pregnancy\u2014and as my energy levels have dropped\u2014I\u2019ve pressed pause on working…\n","protected":false},"author":2,"featured_media":263281,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-263280","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/263280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=263280"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/263280\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/263281"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=263280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=263280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=263280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}