Quick & Easy Stretching Routines You Can Do While You’re Boiling the Kettle
Did you know that one of the best ways to gain a healthy new habit is by attaching it to one of your pre-existing ones?
For example, if you drink 1+ cups of tea per day, you could start drinking a glass of water while the kettle boils.
The first few times, you might need to leave a post-it note on the box of teabags to remind you! But it will very quickly become automatic.
Like drinking water, daily stretching has a huge amount of health benefits. And we all know we should be doing it. So why not add one of these super-simple stretching routines to your pre-existing tea or coffee breaks?
Each of these routines is only 2 minutes long, and they’re designed to be easy and invigorating.
Routine #1: Desk Warrior’s Relief, or “Find that itch!”
Anyone who spends long hours at a desk will enjoy repeating this routine several times a day.
It will ease headaches and relax your neck and shoulders. It will also help you bring your spine back into a healthy, natural alignment.
To make it easier to remember, you’ll see in the demonstration below that we start this stretch from a ‘scratching shoulder’ position.
Don’t forget to repeat this routine once for each side, so that’s twice in total.
The muscles that you’re stretching here are your deltoids, your triceps brachii & your scalenes. Click on each muscle name to learn more (and see more stretching options) in our Muscle Map to Stretching database.
Routine #2: Runner’s Mobility, or “What did I just tread in?”
If you love to run but hate feeling tightness or pain in your legs, this routine is for you.
Whether you drink water or a protein shake after your run, do these quick but powerful stretches between sips.
To help you remember this routine, we recommend asking yourself (hopefully rhetorically!) what you might have stepped in during your run and how you’d lift your foot to check. That’ll get you started with the first stretch!
Don’t forget to repeat this routine once for each leg, so that’s twice in total.
The muscles that you’re stretching here are your rectus femoris, your piriformis and your tibialis anterior muscles. Click on each muscle name to learn more (and see more stretching options) in our Muscle Map to Stretching database.
Routine #3: Older & Wiser, or “The cat needs some attention (again!)”
As we age, we need to think about how we will retain our mobility and vitality. Fortunately, building a simple stretching routine into our daily activities has a powerfully positive effect.
Complete this series of stretches 2-3 times per day—every time you go into the kitchen for a drink or a snack—and you’ll be well on your way to long-term flexibility and wellness.
You’ll already be reaching into various cupboards to fetch the things you need for your tea—plus, if you have a cat or a dog then they’ll be asking for your attention! So you only need a few simple tweaks to turn your usual routine into a healthier one that improves your mobility every day.
In this sequence, you’ll be stretching your rectus abdominis, external oblique and erector spinae muscles. Click on each muscle name to learn more (and see more stretching options) in our Muscle Map to Stretching database.