If you're out here looking to do some sort of physical activity, but you're not ready to commit to anything more than 10 minutes or any sort of movement that results in I-need-a-shower level sweatiness, let me introduce you to stretching.
The easy sort of movement we're probably doing the least but need the most is here to satisfy your "workout" quota of the day without the annoying side effects of exercises like cardio and strength training.
Sold? Amazing. Stick with me.
Another very fun fact for you: Your quads (aka those gorgeous muscles that make up the front of your thighs), are one of the largest muscle groups in your body. They're used to stand up, sit down, go up and down the stairs, stand in place, and walk around, says Kelsey Wells, the kick-ass trainer and creator of the PWR strength-training program on the SWEAT app. So, yeah, they're important.
Because you're basically always using your quads, it's important to keep 'em loose-y goose-y. If they're too tight, it can cause mobility issues and pain. No bueno. So, to remedy those issues or just feel those juicy, stretchy vibes, I (and team SWEAT) bring you these yummy stretches.
The workout
After warming up with 3 to 5 minutes of cardio, like jumping jacks or running in place. Then, perform the stretches below in order, holding each movement for the time noted.
Hinge
Step 1: Begin in a kneeling position on a yoga mat with your knees hip-width apart and arms extended in front of your chest at shoulder-height, palms facing inwards. Draw your shoulder blades down and back. This is your starting position.
Step 2: Inhale. Slowly lower your torso back towards your heels, ensuring that you hinge from the knees only and your spine remains in a neutral position. Hold this position for 30 seconds before elevating your torso back into the starting position.
Upward dog
Step 1: Start by lying flat on your stomach on a yoga mat, resting your forearms on the mat on either side of your chest.
Step 2: Press your hands into the mat and slowly elevate your chest. Draw your shoulder blades down and back while ensuring that your head is an extension of your spine. Hold this position for 30 seconds.
Standing stretch
Step 1: Plant both feet on the floor slightly further shoulder-width apart. Bend your right knee and bring your foot back directly behind you so that you can hold it with both hands. You should feel a stretch in the front of your right leg. If you’re struggling to balance, focus on a spot directly ahead of you, or extend your left arm. Hold this position for 30 seconds before repeating the movement on the opposite side.
Flexor
Step 1: Begin in a kneeling position on a yoga mat. Release your left leg and take one large step forwards so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. If it is, then you will need to take a bigger step forward.
Step 2: Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.
Step 3: Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, use your abdominals to tuck your pubic bone toward your belly button to increase the stretch. Hold this position for 30 seconds before repeating the movement on the opposite side.
World's greatest stretch
Step 1: With your hands on your hips, plant both feet on a yoga mat hip-width apart. This is your starting position.
Step 2: Inhale. Transfer your weight onto your right leg and lift your left leg up, bend your knee and draw it in towards your chest.
Step 3: Exhale. Take a big step forward with your left foot to move into a long lunge with your right leg extended and heel elevated, ensuring that your left knee remains stacked over your ankle.
Step 4: Inhale. Place both hands on the floor on the inside of your left foot and hold the stretch for three to five seconds, breathing deeply throughout.
Step 5: Exhale. Keeping your right leg extended and right heel elevated, release your left hand and extend your arm upwards. Lengthen your spine and rotate your torso towards your left knee, turning your eyes towards your left hand. Hold this position for 30 seconds before repeating the movement on the opposite side.
Lying stretch
Step 1: Start by lying on your left side on a yoga mat, ensuring that your body is in a straight line from head to toe. Bend your right knee and bring your foot back directly behind you so that you can hold it with your right hand. You should feel a stretch on the front of your right thigh. Hold this position for the specified amount of time, breathing deeply throughout. Hold this position for 30 seconds before repeating the movement on the opposite side.
Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, cocktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.
