There are countless ways to live a healthier lifestyle, but one of the easiest and most effective changes you can make is to add a bit more stretching to your day.
This becomes especially important as you get older, when mobility and flexibility naturally decline. It’s also crucial for anyone who spends long hours at a desk. Taking a few minutes to loosen tight muscles can have lasting benefits for your overall health and well-being.
Start with a Holistic Stretching Routine
If you’re unsure where to begin, a full-body stretching routine can be a perfect starting point. Fitness trainer Maddie Lymburner, known as MadFit on YouTube, offers a 12-minute daily session designed to improve flexibility, relieve tension, and target muscles throughout the body.
In her video, Lymburner demonstrates a variety of stretches that require no equipment, although a good yoga mat can make floor exercises more comfortable.
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How the 12-Minute Routine Works
The session is broken into 60-second segments, each focusing on a specific part of the body. Sometimes you’ll hold a single stretch for the full minute, while other times you’ll move through a couple of exercises within that timeframe.
Lymburner provides clear guidance on how to engage the right muscles for each stretch, so it’s important to be able to see and hear the instructions while following along.
Best Times to Stretch
There’s no wrong time to do this routine. You can:
- Start your day with it to prime your body
- Use it at night to relieve tension before bed
- Fit it into your workday to break up long periods of sitting
Even a short midday session can feel amazing, especially if you usually sit for hours. Next time your fitness tracker reminds you to move, consider a stretching break instead of just walking around.
Adjusting the Stretches to Your Level
Everyone can participate, though some stretches may feel more challenging depending on your current flexibility. For example, runners often have tight hips and hamstrings, making moves like the lying glute stretch more difficult.
The key is to focus on the target muscles rather than perfectly mimicking the pose. Even if your form isn’t identical to Lymburner’s, you’ll still gain the benefits.
Mind and Body Benefits
Adding this routine to your day isn’t just good for your body—it’s a mental reset. Taking a few minutes to concentrate on stretching provides a break from the daily grind and helps you reconnect with your body.
With such a small time commitment and no downside, daily stretching is an accessible and effective way to enhance both physical and mental well-being. Give this 12-minute session a try, or explore targeted options like hip stretches if your goal is to counteract long hours of sitting.
