4 Stretching Movements You Can Do From the Comfort of Your Couch
Daily stretching is a simple way to keep your muscles flexible, your joints moving freely, and your body feeling its best. A review of 189 studies involving more than 6,600 adults found that consistent stretching produced significant improvements in flexibility, especially for people who started with limited mobility (source). For athletes, incorporating dynamic stretching into a warm-up may also provide a performance boost while preparing the body for movement (source).
Just a few minutes of stretching each day can help combat stiffness, improve mobility, and give you a much-needed break from the physical and mental stress of everyday life. The certified personal trainers at Tampa Strength have developed programs for in-person and online clients that include effective stretching exercises you can do from the comfort of your couch. The following video highlights four specific stretching movements that you can do on your couch during your next Netflix and chill session.
Elevated Pigeon
Place one leg bent horizontally across the top of the bench with your back leg extended on the ground. Rest your hands on the bench and gently hinge at the hips to deepen the glute and hip stretch. Hold the position for approximately 30-60 seconds, then switch legs.
Couch Stretch
Kneel on a padded mat in front of the bench, resting the top of your back foot on the cushion. Step your front foot out into a 90-degree lunge and hold an upright torso with hands on hips to target the quads and hip flexors. Hold the position for approximately 30-60 seconds, then repeat the process on the other leg.
Prayer Stretch
Kneel facing the bench and rest both elbows on the cushion, bringing your palms together behind your neck. Sit your hips back and sink your chest toward the floor to open up the lats and upper back. Hold the position for approximately 10 seconds and repeat 5 times.
Shoulder External Rotation Liftoffs
Kneel beside the bench and rest your arm bent at 90 degrees on the edge. Keeping the elbow anchored down, repeatedly lift your forearm and hand off the bench to activate external shoulder rotators. Perform 5-10 reps on each arm.
Do these stretching movements while you’re on the couch binging your favorite show. Check out our mobility playlist if you’re looking for more movement.
If you’re interested in learning more about the stretching & mobility programs we offer, stop by our South Tampa personal training studio. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.