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Just 10 Minutes of Stretching Can Change Your Body

This article originally appeared on Naturally Savvy Digest


Flexibility is an often-overlooked health goal that can change your body, mind, and mood. With just 10 minutes a day, you’ll have better posture, more confidence, renewed energy, and you’ll notice a big improvement in your range of motion.

Try these moves for a simple but effective routine:

1. Take a stand. Chances are you sit a lot. Tight glutes can lead to pain in surprising places like your lower back and even your knees. The fix: Lie on your back and bend your knees, feet flat on the floor. Cross your right leg, resting your foot on your left knee. Reach your hands behind your left leg and pull your knees towards your chest. Hold for 30 seconds and repeat on the other side.

2. Twist and shout. A sore back can impact the rest of your body and make even the smallest task painful. The fix: Sit with your legs extended. Bend and cross your right leg over your left thigh. Put your left elbow on the outside of your right knee, put your left hand on the floor, and gaze over your right shoulder. Hold for 30 seconds and repeat on the other side.

3. Find balance. Quads can tighten up pretty quickly. A balancing stretch can highlight the difference between your right and left sides and show you where you need a bit more work. The fix: Stand on your left foot (with your hand on a chair for balance if necessary), pulling your right foot towards your butt, tilting your pelvis forward for an even deeper stretch. Hold for 30 seconds and repeat on the other side.

4. Stick your neck out. We carry a lot of tension in our necks and the pain can travel down our backs, to our shoulders, arms, or cause headaches. The fix: Bring your chin down to your chest and slowly roll your head all the way around. When you reach the center, rotate in the opposite direction. Repeat five times in each direction.

5. Fold forward. To really loosen up everything from your hamstrings to your upper back, you can’t beat a forward fold. The fix: Stand with your feet hip width apart and fold forward from the hips. Bend your knees if you need to (you’ll be able to straighten them over time) and let your arms hang or grab your elbows and gently sway back and forth. Hold for 30 seconds.

6. Get it off your chest. Our chest muscles are almost always being engaged, which means they are often tight. The fix: Grab a towel or yoga strap and hold it behind your back. Hinge forward from the hips, bringing your arms towards your head while keeping your shoulders away from your ears. Hold for 30 seconds.

About the Blog

Founded by two holistic nutritionists and a trusted expert on healthy living, Naturally Savvy’s main focus is to make sure its readers eat organic and whole foods, while learning how to integrate nutrition into their daily lives. The website shares the latest news on healthy living, lessons about the harmful ingredients lurking in various food items available today and other tips to make you and your family live a happy and healthy life.

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