Muscles stiff from too much sitting? Neck too tight? Here are some mobility exercises to help

Whether you work from home, commute daily, or carve out time to stay active, stretching can benefit anyone at any age.

For older adults, static stretches, meaning those with limited movement, are better since the risk of getting injured or feeling pain while stretching will be minimal to none. Active stretching, which has a wider range of motion, can be done for children and adults. 

Consistency is key, so keeping a simple stretching routine into your day can prevent injuries, release stress, and improve quality of life. 

GMA talked to fitness Coach Raechelle Caliwag about the essential types of stretches, and here are her top recommendations. 

1. To be more mobile

Do: Reaching Toe Touch (Static Stretch). This enhances flexibility in your hamstrings and lower back, relieving tension caused by prolonged sitting or standing.

How to do it: Stand tall and slowly bend at the hips, reaching for your toes or as far as comfortable. Keep your legs straight, but avoid locking your knees. Hold for 15-30 seconds.

2. To improve hip and back mobility 

Do: Squat to Stand (Dynamic Stretch). This mobility exercise combines flexibility and strength of the entire lower body, particularly the hips, thighs, and lower back.

How to do it: Stand with feet shoulder-width apart. Squat down, bringing your hands to your feet, and then raise your arms as you stand back up. Perform 10-12 times.

Do: Neck and Shoulder Stretch (Static Stretch). This eases tension in the neck and shoulders, improves posture, and prevents rounded shoulders.

How to do it: Sit or stand straight. Gently tilt your head toward one shoulder while extending the opposite arm down. Hold the position, then switch sides. Hold for 15-30 seconds on each side.

4. To help with muscle stiffness after hours of sitting

Do: Hamstring, Hip Flexor, Quadriceps, and Back Stretch (Static Stretch). This improves hamstring flexibility, improves posture when walking, assists in alleviating back pain, and supports mobility. 

How to do it: Sit on the floor with one leg extended and the other bent inward. Reach for your toes on the extended leg. Hold for 20-30 seconds, then switch legs. Then, stand on one leg, bend the opposite knee, and pull the ankle toward your buttocks. Keep your thighs aligned. Hold for 20-30 seconds per leg. Now, lie on your back, pulling one knee toward your chest while extending the other leg. Hold for 20-30 seconds per leg, then switch. then switch legs. 

5. To help prevent leg stiffness, loss of balance, and stability 

Do: Calf Stretch (Static Stretch). This loosens your calf muscles, supports better walking, and improves balance.

How to do it: Stand facing a wall. Place one foot behind you, keeping it straight and pressing the heel into the ground while bending the front knee. Hold for 20-30 seconds, then switch legs.

Maximize Your Stretching Routine 

Coach Caliwag says consistency and proper technique are essential to get the most out of each stretch. Here are her tips: 

1. Hold Each Stretch. Aim to hold static stretches for 15-30 seconds without bouncing. Bouncing can cause strain in the muscles. 

2. Breathe Deeply. Relax your muscles and deepen your stretch by inhaling and exhaling slowly. 

3. Stay Hydrated. Proper hydration supports muscle elasticity and function, making your stretches more effective.

4. Avoid Pain: Stretch to mild discomfort, not pain. If you experience sharp pain, ease back.

5. Be Consistent: Stretching regularly, at least two to three times a week, will yield better long-term results.

The results from stretching may not be as obvious as toned muscles or a fitter figure, but it’s an inside job—one that will make you more agile, independent, and healthy for years to come. 

— LA, GMA Integrated News