One of the worst things you can do for your body as you get older is to stay stationary. If you want to move better, improve posture, and reduce your risk of injury, improving flexibility and mobility is key. Better mobility can help you wake up with less joint pain and overall stiffness. That is particularly important if you are in your 50s or above. 

At least one of your weekly workouts needs to place emphasis on mobility training. Yoga, pilates, swimming, mobility drills, and full-body stretching all count as mobility training. How you move matters, and the exercises in this article can help make everyday movement easier. Don’t you want to bend down to tie your shoes with ease? Don’t you want to wake up without pain? Practice the moves in this article and you’ll get there!

Windshield Wipers

Lie down with your knees bent, feet planted flat on the floor, and extend your arms out in a “T” shape. Press your knees together and let your legs fall to the left side until your left leg touches the ground. Keep your back flat on the floor as you sway them to the right side. Continue alternating side to side, like windshield wipers, initiating the movement from your core. Complete three sets of 30-second intervals, resting for one minute between each set. 

Spine Windmill

This exercise is similar to the previous one, only it helps open up the upper body instead of the hips. Begin by lying down on your right side, your arms extended out to the right with your hands in a prayer position. Stagger your legs so that your feet are roughly shoulder-width apart. Keep your legs and hips grounded as you rotate your spine, opening up your left arm to the left side, until it touches the ground and your upper body is in a “T” position. Follow your left arm with your gaze. Complete 10 reps total and then switch sides. 

Hand Walkouts

Begin by standing up straight with your feet hip-distance apart and arms down by your sides. Bend your legs slightly as you hinge at the hips to bend down. Touch your hands down near your feet and walk your hands out until you enter a high plank position. Make sure to engage your core and squeeze your glutes to keep a flat back. Engage your abdominals as you walk your hands back to your feet and then stand up straight. Complete three sets of 10 walkouts. 

Folding Table

You know the tabletop position when you are on your hands and knees? This is similar, but your stomach will be facing the sky. Sit down on your mat and place your hands flat on the ground on either side of your buttocks. Bend your knees and place your feet flat on the ground about one foot away from your buttocks. Engage your shoulder muscles and glutes and press your hips up in the air to form a flat tabletop position. Hold this position for a moment before returning to the ground. Complete three sets of 10 reps. 

Ankle Squats With Pole

Use a pole, cane, or pillar as support for this exercise, which aims to improve ankle mobility and strength. Stand up straight in front of a pole or pillar and grab hold of it. Keep your feet together and then bend your knees, keeping them together as you squat down. Engage your glutes as you do this and allow your heels to lift off the ground, so that you come to the balls of your feet. Return to the starting position in a controlled motion, pressing up through the balls of your feet to do so. Ideally, you create some length in the calves and ankles during your three sets of 10 reps. 

90-90

This is a great mobility exercise to open up the hips. Begin by sitting on your mat with your legs in two 90-degree angles. You can do this by placing your left leg in front of you, bending your leg so that the outside of your left shin is on the ground and the sole of your foot is towards the right side. Bend your right leg in a 90-degree angle to your right side, laying the inside of your thigh and shin on the ground. Your left heel should be touching just above your right knee. This is the starting position. Sit up straight and engage your core as you reach your right arm across to the right side as far as you comfortably can. If you are able, fold your torso over your left leg. Return to the starting position and complete a total of 10 reps. Repeat on the other leg, completing three sets per side.

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It is very common to wake up with a bit of stiffness. That’s why you probably engage in a quick under-the-cover stretch with a morning grunt to greet the day. Although that is a great place to start, it is not a dedicated stretch routine that can help loosen you up. The stretch routine in this article contains a handful of easy stretches that can reduce stiffness and energize the body. 

After you wake up, if you are like most people, you either hit snooze or reach for your phone to scroll through social media and emails. It can still take some time to get out of bed after this habit. Taking just five minutes each morning to stretch can not only loosen up your joints and improve mobility, but also improve the way you feel. Various health experts agree that regular stretching, especially in the morning, can facilitate strength, improve range of motion, and enhance your overall sense of self. 

Make it a point to engage in the following stretches every morning and your body will thank you. Are these stretches the fountain of youth? Not by a long shot, but they can help energize the body and get you ready for the day!

Simple Shoulder Stretch

If you sleep wrong or spend too much time looking down at your phone, this is a great stretch to open up the muscles that can cause neck pain. Begin by standing up straight with your feet shoulder-width apart. Draw your shoulders forward, as if to have them touch in front of you. Press your chest forward as you draw your shoulder blades together in the back. Alternate between these two positions five times, breathing deeply throughout. 

Shoulder Circles

The trapezius muscles are the largest muscles that run from the neck, across the shoulders, and down to the mid back. When you open up these muscles, you can breathe easier and feel relief from tension. Stand up straight with your arms by your sides. Draw your shoulders up and roll them forward in a large circular motion. Complete 10 forward rotations, followed by 10 backward rotations. 

Standing Wall Push

This is a dynamic stretch that targets the triceps, pectorals, deltoids, and muscles that run across the shoulder blades. It can also help you improve upper body strength and mobility in the shoulders. Stand up straight facing a wall with your feet hip-distance apart. Extend your arms out in front of you and place your hands flat on the wall. Bend your elbows at a 90-degree angle to lean toward the wall. Hover a few inches away from the wall for a few seconds before engaging your pectorals and shoulders to push away from the wall a few inches. Hold this position before lowering back to the starting position. Continue alternating between these two positions for about 30 seconds. 

Shoulder Across The Arm Stretch

The shoulder joints are the most mobile in the body, so maintaining flexibility is essential for optimal movement. This stretch can help reverse the effects of slouching or hunching at your desk. Stand up straight with your feet hip-distance apart. Pull your left arm across your chest, hooking your right arm around your left to pull it closer to your chest. Keep your left arm slightly bent and pull with your right arm until you feel a good stretch on the outside of your shoulder. Hold for 15-30 seconds, release, and then repeat with the other arm. 

Standing Side Bend

If you sit a lot or hit the gym to do a core workout, you will love this stretch. It works to improve balance, coordination, and elongate the obliques and hips. Stand up straight with your feet hip-distance apart and arms resting by your sides. You can widen your stance if you have trouble balancing. Raise your arms overhead and interlace your fingers. Hinge at the waist to lean left until you reel a deep stretch along your right side. Hold this position for 15-30 seconds before returning to the center. Repeat on the other side.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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Mobility and recovery are two integral components of functional fitness. Nowadays, you see so many fitness influencers promoting mobility training. This is great because people neglected these movements for so long. Too often do people focus on specific muscle groups, engaging in constricted movements. Mobility training is about using the entire body in ways that it moves naturally, which helps improve your flexibility and range of motion, all while reducing your risk of injury.

When you get up from a deep slumber, you are usually stiff, which makes the morning the best time to engage in a mobility routine. The different movements in this routine work to loosen stiff joints, improve range of motion, and reduce the risk of injury. Think of this like an active recovery workout, which you should incorporate one to two times per week to maintain healthy muscles and joints. For this mobility routine, you will need a foam roller, so be sure to have that at the ready. 

Upper Back Foam Roll

A lot of people carry stress in their shoulders and upper back. This move is a great way to massage away the knots, kinks, and tightness in those areas. Sit on the floor with the foam roller placed behind you perpendicular to your body. It should rest across your upper back when you lean back. Bend your knees, cross your arms across your chest, and lean back on the foam roller. Engage your glutes to lift off the floor, contract your abs, and push away from your feet so that the roller goes down your back toward your buttocks. Roll back until the foam roller is resting around your shoulders. Continue rolling back and forth, maintaining a strong core, for 20 to 30 seconds. 

Quadricep Foam Roll

Don’t neglect your quads and hip flexors because those areas can hold a lot of tension. You will likely spend the most time on these areas, slowly massaging the tension away. To begin, lie face down with your right leg on top of the foam roller. It should be perpendicular to your upper thigh. Bend your left leg and keep it out to the side away from the foam roller, but you’ll use this leg to push forward and backward. Shift as much weight onto the foam roller as you can tolerate. Roll along the quad and hip flexor, resting on any areas of tightness. Repeat on the other leg after about a minute or so. 

Couch Stretch

This stretch specifically targets the hip flexors, which are the muscles along the front of your hips. You’ll also help lengthen your quad muscles during this stretch. Bend down in front of a wall, foam roller, or couch and drop your right knee to the ground. Place your shin right up against the bottom of the couch, resting your right foot on top of the couch cushion. You can also rest your shin and top of your foot against the wall behind you. Keep your right thigh in line with your body and stack your shoulders over your hips. Square the hips and face forward, maintaining a long spine for 30 to 60 seconds. Repeat on the other side. 

Neck And Trap Stretch

This stretch targets all of the muscles in the neck that support the head and upper spine. This is great for people who sit at desks or hunch over their phones a lot. You can do this stretch in a kneeling or standing position. Place your right hand on the top left part of your head and pull it gently toward your right shoulder. That will open up the left side of the neck. You can hold here for 30 seconds, or increase the stretch by wrapping your left arm behind you and reaching toward your mid-back. Repeat on the other side. 

Half Kneeling Hip Openers

For the final move in this mobility sequence, you are going to address the hips, glutes, inner thighs, shoulders, and chest. Begin in a kneeling position with both knees on the ground. Stack your shoulders over your hips and knees and then step your right foot forward to enter a half-kneeling position. Guide your right leg toward the right side of your body (about a 45-degree angle or 90-degree if possible) so that your right hip is in line with your right knee. Reach your right hand down your right leg toward your ankle, palm facing out. Extend your left hand up overhead and hold this position for 30 to 60 seconds. Repeat on the other leg.

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Why do you need to stretch in the morning? Just the thought of adding yet another item to your morning to-do list is enough to stress you out. Getting up just a little bit earlier to perform a handful of stretches can not only help wake up the body, but also reduce the risk of injury by improving mobility and flexibility. 

If you regularly wake up feeling stiff and sluggish, a few morning stretches will do you right. Stretching can help improve flexibility and mobility, two things that can reduce your risk of injury. It can also help improve circulation, relieve tension, and jumpstart your body into action. Do you want to know the best part? You don’t even have to leave your bed for the following stretch routine. That’s right! You can remain in your bed and get the juices flowing! 

Take Some Deep Breaths

It’s always a great idea to start out easy, even if your stretch routine takes place in bed. Lie flat on your back and rest your arms by your sides. Take a few deep breaths, making sure to inhale and exhale fully. During your exhale, try to slowly release all of the oxygen in your lungs. Repeat this process for five to 10 minutes. It may surprise you how much this process can energize you, as the brain requires oxygen to function and wake up. 

Total Body Stretch

Most people probably have a form of this stretch. You lengthen every limb after waking up and make some sort of noise that resembles a grunt. To do this stretch, extend your arms overhead, lengthening toward the headboard or wall. Stretch your feet toward the end of your bed and hold this position for a few deep breaths before releasing. 

Lying Hamstring Stretch

If you spend most of the day in a seated position, you will likely feel it in the morning. Release the tension in your hamstrings with a relaxing morning stretch. Lie flat on your back and keep your hips centered. Draw your right knee toward your chest and keep the left leg flat on the bed. Extend your right knee and grab behind your hamstring to pull your leg closer to you. Feel the stretch in your right hamstring and hold for 30 seconds. Repeat on the left leg. 

Forward Fold

Finally, a stretch that is great to do before you get out of bed. This stretch can benefit those with neck and back pain and it will help you transition into the next few stretches. Sit on the edge of your bed and plant your feet flat on the floor. Fold forward to rest your chest on your thighs. Aim to plant your hands on the floor or simply hang in the fold. Remain in this position for 30 seconds and then sit up straight. 

Seated Spinal Stretch

This stretch builds upon the forward fold and works to relieve tension in the lower back. From the last stretch, transfer to a seated position on the ground and extend your legs out in front of you. Bend your left leg, bring it as close to your chest as you can, and plant your left foot flat on the ground. Reach both arms around your left leg and hug it, bringing your chest as close as you comfortably can to your left thigh. Hold for 30 seconds, breathing deeply throughout, and then repeat on the other leg. 

Above The Heat Chest Stretch

Remain in a seated position or stand up straight for this one. It works to open up your chest and also feels great in your upper back and shoulders. Interlock your fingers behind your head and open your elbows out to the sides. Gently move your elbows back to feel the stretch, but don’t go so far to where it feels painful. Once you feel a stretch, hold the position for 30 seconds and then release. 

Standing Quad Stretch

The final stretch is one that you’ve likely done before. It should not be difficult to execute and is especially beneficial for desk workers. Sitting for a majority of the day can tighten the hips and quadriceps, so this stretch aims to lengthen those muscles and loosen the hips. Stand up straight with your feet shoulder-width apart. Bend your left leg and reach back to grab your ankle with your left hand. Gently pull your ankle toward your buttocks and squeeze your right glute and inner thigh to maintain balance. You can hold onto a wall or chair if necessary. Hold for 20 to 30 seconds and then repeat on the other side.

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For pregnant women, stretching offers a host of benefits. Different moves can help maintain mobility, relieve stiffness, and even prepare you for labor. There are a lot of aches and pain that you can experience while pregnant, and stretching can offer relief. This pain can occur while sleeping, walking, sitting, or just existing. Before we get into the stretches that pregnant women should do, there are a few things to note. 

Relaxin is a hormone in the body and levels increase during pregnancy. This hormone works to relax the cervix and ligaments during delivery. It also lubricates the joints and ligaments of the pelvic, allowing you to overstretch in various activities like yoga. Stretching too much in this way can be dangerous and may cause injury. To avoid injury, do not overstretch or go deeper into poses than you could before pregnancy. If you are worried about stretching or engaging in yoga while pregnant, talk to your doctor to ensure that it is safe for you. If you want to stretch and engage in yoga, the following stretches are great during pregnancy.

Cat Cow

The round ligament runs along the top of each side of the uterus. As the baby grows, so do you, so your center of gravity starts to shift forward. That causes the pelvis to rotate forward, which can increase hip and groin tightness, and cat cow pose can help alleviate this tension. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Take a deep breath in and round your back. Hold for three seconds in this “cat” position. Exhale and arch your back slowly, holding for three seconds in “cow” position. Repeat three to five times, taking your time throughout. 

Pigeon Pose

This stretch works to lengthen the outside of the hip and may even relieve sciatic pain, which is very common during pregnancy. This stretch also aims to lengthen the front of the hip. Begin on all fours and bring your right knee in front of you between your arms. Move the right foot to be in line with your left knee. Extend your left leg behind you and rest the top of your left foot on the floor. Shift your bodyweight over the hips and center yourself. You should feel a stretch along your right buttocks and the front of the left hip. Don’t force your body into anything it can’t tolerate. Hold for five deep breaths and then switch sides. 

Butterfly Stretch

This stretch targets the inner thighs and groin and aims to open up your hips. It also works to improve circulation to the lower abdomen, which works to ease bowel movements and fluid retention in the legs. Begin by sitting on the floor with your legs extended in front of you. Place a pillow under your buttocks if you require extra support. Bend your knees, bring your feet together, and allow your knees to fall out to the sides. Make sure to keep the soles of your feet touching. You should feel a stretch along your inner thighs, and you can increase the stretch by gently pushing your knees closer to the ground. Hold this position for 30 seconds. 

Upper Back And Hamstring Stretch

Carrying a baby is a lot of work! This combination stretch works to take the weight off the pelvis and reduce that downward pressure you feel during pregnancy. Begin by standing up straight with your feet hip-distance apart about three feet from a table or chair. Hinge at the hips and place your hands on the table. Sink your buttocks backward and aim to keep your legs straight. If you can, make your torso parallel to the ground. You will feel a stretch that runs along your hamstrings and also your upper back and arms. Hold this stretch for five deep breaths and then return to the starting position. Complete a total of three times for best results. 

Child’s Pose

This is a very simple and relaxing yoga pose that helps to elongate the spine and relieve pressure on the surrounding nerves. Begin on all fours in a tabletop position with your knees slightly wider than hip-width apart. Sink back to rest your buttocks on your heels and reach your hands out until you are in a folded position. You should feel a stretch in the lower back, hips, and upper back. Hold this position for 30 to 60 seconds. If you are in the later stages of pregnancy and feel that your belly is in the way, place a couple pillows under your stomach for support.

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After the common cold and flu, low back pain is the top reason that people in the United States visit their healthcare provider. Pain in the lumbar spine, or lower back, is commonly accompanied by tight lower back muscles. If the low back is stiff, you may experience difficulty standing upright, sitting down, or changing positions. Low back stiffness can be caused by everything from injury and arthritis to nerve damage and sprain. It is up to you to stay on top of your pain to help maintain mobility and flexibility. 

Symptoms Of A Tight Low Back

A tight lower back can worsen over time, so you have to take action and take steps to ease tension when you feel it. The last thing you want is to let it reach a point where it is so tight that when you shake a bedsheet to make your bed, you collapse in pain. Tightness in the low back is usually accompanied by spasms, general pain, and occasional cramping. The pain usually feels like a dull ache and you may feel restricted when you twist or move. It’s also possible to feel tightness in the pelvis, hips, and legs. 

How To Improve Strength And Flexibility

Many simple stretches and movements can help improve both flexibility and strength. The goal is to lengthen and extend the spine to your comfort level. The last thing you want to do is worsen the pain or injury while trying to make it better. Stretching the hamstrings, doing core exercises, and engaging in hip mobility work can all benefit your spine. Consider the following stretches and movements to help relieve tension and improve flexibility in the low back. 

Knees To Chest

This stretch works to loosen muscles in the low back and increase flexibility, all while stabilizing the pelvis. To begin, lie flat on your back with both legs extended. Draw your right knee to your chest and interlace your fingers around your shin. Hold this position for five to 10 seconds, keeping your pelvis flat and square. Release your right leg and then repeat with the left leg. Release your left leg and then draw both knees to your chest and hold the position for 30 seconds. 

Pelvic Tilts

This exercise aims to strengthen the abdominals and lower back muscles, while simultaneously increasing pelvic flexibility. Lie flat on your back and bend your knees, planting your feet flat on the ground. You should be able to touch your heels with your fingertips. Engage your core so that the base of your spine presses into the floor and hold for five seconds. Relax and lift your butt off the ground slightly before returning to the ground. Continue alternating between these two positions for three sets of 10 reps. Make sure to take a minute to rest between each set. 

Child’s Pose

Besides corpse pose, child’s pose is one of the most relaxing yoga postures that can take pressure off the low back. It also works to lengthen, stretch, and align the spine. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Widen your knees and bring your big toes together as you sit back onto your heels. Aim to bring your forehead to the mat and extend all the way through your fingertips. If necessary, place a bolster or pillow under your chest. Allow the body to relax and let go of any tension. Remain in this position for one minute. 

Reclining Single-Leg Stretch

A tight low back can cause tightness in the hamstrings, but stretching them can help realign the spine and reduce pain. Lie flat on your back with both legs extended. Lift up your right leg to extend it toward the ceiling, keeping a slight bend in the leg. You can bend your left leg and press your foot into the floor for support if necessary. Interlace your fingers behind your right hamstring or use a towel around the top of your right foot. Pull your leg toward you and stop once you feel a good stretch. Hold this position for 30 seconds before repeating on the left side. Complete two to three times per side. 

Hip Circles

This exercise aims to increase flexibility, release tension, and loosen the lower back and hip muscles. Stand up straight with your feet shoulder-width apart and place your hands on your hips. Start by swaying your hips from side to side. Start to rotate your hips in one direction and make big circles, completing at least 10 circles in one direction. Repeat in the opposite direction and then rest. You can complete another set or two if you wish. 

Legs Up The Wall

This yoga pose aims to relax the pelvis and low back. It also provides a great stretch for your hamstrings and aims to improve blood flow from the lower extremities back to the heart. Begin in a seated position with the right side of your body against a wall. Lie down on your back and swing your legs up the wall, placing your heels against the wall. Aim to scoot your butt as close to the wall as possible. Relax your arms in any comfortable position and focus on relaxing the low back to release tension. Remain in this position for two minutes. 

Cat Cow

Not only does this pose improve spinal flexibility, but it also stretches your hips and lower abdomen. Pay attention to your muscles during this movement, especially if you feel stiff or sore. Start in a tabletop position, with your hands on the ground beneath your shoulders and your knees beneath your hips. Start by rounding your back, dropping your head down and engaging your buttocks to tuck your tailbone toward your head. Hold this for a second before arching your back, extending your head back.

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It may seem like stronger arms and shoulders are just for display, but they are not. Strengthening these muscles can help you move luggage while traveling, push doors open or pull them shut, or even pick up children or grandchildren. Perhaps you want to protect against bone loss or have an easier time swinging a pickleball racket. Whatever your goals are, strengthening your arms and shoulders can help you out.

For many years, dumbbells have been the go-to weight options for strengthening arms, shoulders, chest, back, and more. People still use dumbbells every day; just go to the gym and you’ll see them in action. Switching to a resistance or elastic band provides a more unique challenge for your muscles. Plus, you can use them whether you have a gym membership or not. 

Using a resistance band can help increase range of motion and resistance throughout the exercises you do. Dumbbells provide constant resistance, meaning the tension doesn’t change at any point during the exercise. Resistance bands offer variable resistance, so the level of difficulty varies depending on where you are in the given exercise. The more you stretch, the more tension your muscles have to overcome. If you are ready to test the waters of resistance and strengthen your arms and shoulders, engage in the following exercises. Just make sure that you do a quick five-minute warm-up before you start the exercises.

Banded Push-Up

Begin in a kneeling position on the floor, gripping both ends of the resistance band. Bring it over your head and behind your back, ensuring it is secure against your upper back. Place your hands flat on the floor in front of you so that they are directly beneath your shoulders. You can engage in kneeling push-ups, or extend your feet back to do regular push-ups. Once you step your feet back and enter a high plank position, you can begin your push-ups. Make sure to keep your elbows close to your body and core tight as you lower down. Engage your chest, shoulders, and triceps to press back up. Complete three sets of 10-12 reps. 

Overhead Tricep Extension

Start in a standing position and open the resistance band into a large loop. Step both feet on the bottom half, so that the band is under the arches of your feet. Grip the upper part of the band, keeping your hands together near your chest and palms facing forward. From here, press the band straight overhead. Slowly lower your hands behind your head until your forearms are parallel to the ground. Engage your triceps to straighten your arms, keeping your elbows close to the side of your head throughout. Complete three sets of 10-12 reps. 

Steeple Press

Start in a standing position just as you did in the previous exercise. Grip the upper half of the band in each hand, facing your palms up. Flip your palms down to roll the band around your hands. The more times you roll your hands around the band, the greater the resistance will be. Bring your hands together in a prayer position in the center of your chest. Keep your palms together as you press your arms overhead until they are fully extended. Pause for a second before returning them to the starting position. Complete three sets of 10-12 reps. 

Bow And Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height. Extend your arms out in front of you and keep your palms facing the floor, holding one end of the resistance band in each hand. Keep your right arm extended as you pull your left elbow straight back, squeezing your trap and lat. Hold and then release back to the starting position. Complete 10-12 reps and then switch sides. Complete a total of three sets, 10-12 reps per side.

Standing Bear Hugs

Stand up straight with your feet shoulder-width apart. Grab both ends of the resistance band and bring it over your head and behind your back. Secure the band against your upper back just under your shoulder blades. Extend your arms out to the sides and then press your arms forward and around an imaginary tree. Keep your palms facing down and elbows slightly bent throughout the exercise. Return to the starting position. Complete three sets of 10-12 reps.

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