If you're like most Americans, there's a good chance you're sedentary for the majority of your waking hours. According to one recent survey, Americans sit an average of 13 hours a day and sleep an average of 8 hours—and there's a growing body of research showing our sedentary ways is not helping our health.
"It's become clear that too much sitting can increase your risk of high blood pressure and coronary artery disease, as well as having negative effects on metabolism and even causing premature death," says Jessica Matthews, author of Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain-Free. "And watching TV is yet another time when many of us are sedentary."
That's why Matthews suggests doing a simple stretching routine instead of staying camped out on your couch while your favorite show is on. "It's a perfect time to add more movement to your day, which can improve your overall health and wellbeing," she says. "I personally enjoy using TV time to sneak in some stretching." (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Here's how to get started.)
Here, Matthews shares her favorite 8 stretches that can be performed in your bedroom or living room while you're watching TV.
Self-Myofascial Release For Glutes
This move targets tight, restricted areas of your fascia as well as the glutes.
How-to: Sitting on a foam roller with your knees bent and your feet on the floor, place your right hand on the ground with your fingers angled away from your body directly behind the foam roller. Keep your left leg bent, extend your right leg fully, and angle your body slightly, shifting your weight to your right so the roller is positioned underneath your backside. Roll your body back and forth on the foam roller using small (2- to 6-inch) continuous movements, applying gentle pressure to any tender areas. Roll for 30 seconds, then switch sides and repeat. (You can also add these foam rolling exercises into your routine.)
Here's how to use your foam roller to ease back pain:
Prevention Premium: 5 Foam Rolling Moves That Can Ease Your Aches And Pains—Physically And Emotionally
Hinge And Reach
This dynamic stretch is an ideal warm-up move for a wide variety of everyday tasks.
How-to: Stand with your feet hip-width apart, arms relaxed alongside your body, and palms facing each other. Keeping a soft bend in your knees and maintaining an elongated spine, hinge at the hips, pressing your glutes back while stretching your arms in front of you at shoulder height, palms still facing each other. Thrust your hips slightly forward and return to a standing position while simultaneously swinging your arms slightly back behind the body. Repeat 10 times. (You can get incredible results by adding stretching to your daily activities. Here's how.)
Arm Circles
This stretch will increase your range of motion in your shoulders.
How-to: Stand with your feet hip-width apart. Extend your arms out to your sides at shoulder height, palms facing down. With your elbows extended, slowly begin circling both arms forward simultaneously, starting with small circles and gradually making larger circles. Once you complete circling your arms forward, switch directions, making small circles with your arms first and increasing the size of the circles backward to the starting position. Perform 10 repetitions per side, 5 in each direction.
MORE: 6 Simple Moves To Ease Sciatica
Ankle Circles
This dynamic range-of-motion exercise loosens your ankle joints, which can make you more comfortable when walking, running, and hiking (see the best 50 walks in Americafrom Prevention Premium). Additionally, making sure your ankle joints are able to move more freely can help reduce knee pain.
How-to: Sit near the edge of a chair with both feet firmly planted on the floor and your hands resting on your thighs. Lift your right foot off the floor and extend your right leg slightly away from your body. Without moving your lifted leg, move your foot in a circular motion clockwise at the ankle. Complete this movement, then repeat it going counterclockwise. Perform 10 repetitions per side, 5 in each direction, then repeat with the left foot.
Wrist-Flexor Stretch
After spending long periods of time with your wrists in a flexed position, such as when you're typing or talking on the phone, this stretch will help alleviate any discomfort.
How-to: Stand with your feet hip-width apart. Interlace your fingers and flip your palms to face away from your body. Raise your arms to shoulder height and extend your elbows, while simultaneously pushing your palms away from your body. Hold this stretch for 30 seconds.
MORE: Why Is Everyone Suddenly Drinking Aloe Juice?
Assisted Low Lunge
This stretch targets your quads and hip flexors, muscles that are often strong but tight—especially great if you spend long periods of time seated at work or run or cycle often.
How-to: Start by kneeling on a folded towel or thin pillow with your toes tucked under and the balls of your feet pressed against a wall. Step your right foot forward, bending your right knee about 90 degrees. Keep your right knee in line with the second toe of your right foot. Slide your left knee back slightly so the top of your foot is now resting against the wall and your toes point toward the ceiling, creating a stretch on the top of your left thigh and in your hip. Hold this stretch with your hands on top of your thigh for 30 seconds, then repeat on the other side.
Bound Angle
This stretch for your inner thighs is beneficial if you participate in recreational activities like cross-country skiing or dancing. (If you want to tone up your inner thighs, try these 3 moves.)
How-to: Sit on the floor with your knees bent and draw the soles of your feet together. Let your knees release away from each other. Place your hands on the tops of your feet or just above your ankles while keeping the outer edges of your feet in contact with the floor. Inhale and maintain length in your spine. Exhale, lean slightly forward, draw your chest toward your heels, and press your elbows gently into your thighs. Hold for 30 seconds.
MORE: The Surprising Way Gentle Yoga Can Help You Lose Serious Weight
Half Lord of the Fishes
This stretch is beneficial if you suffer from hip and lower back pain, including sciatica.
How-to: Sit on the floor with your legs outstretched in front of you. Bend your right knee and step your right foot over your left thigh, planting your right foot on the floor outside your left knee. Place your right hand behind your right hip with your fingers pointed away from your body. Inhale and lift your left arm toward the ceiling while lengthening your spine. Exhale, gently rotate your torso to the right, hugging your right knee with your left arm or hooking your left elbow outside your right knee. Gaze over your right shoulder, if you can manage it. Hold this stretch for 30 seconds, then switch sides and repeat.
These exercises are excerpted from Stretching to Stay Young: Simple Workouts to Keep You Flexible, Energized, and Pain-Free by Jessica Matthews.
